Week 30 - 6/6 Cycle 2

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Monday 23.07.18

 

Push Press 5x2

10 Farmers Lunges

10 SL Glute Bridge - Knee Pulled in 

 

E2OM x 5 Each 

1 - 20 Alternating KB Floor Press 

2 - 10 Bent Over Row 

3 - 150ft Front Rack Carry 

 

Tuesday 24.07.18

 

Clean and Jerk Warm Up 

 

0-4

Clean Pull + Power Clean + Push Press

Rest 2 Mins

6-10 Mins 

Hang Clean Pull + Hang Clean + Push Jerk

Rest 2 Mins

12-16 Mins 

Clean and Jerk 

 

For time 

30 Thrusters @ 35/22.5

30 Burpees Over The Bar

 

Every drop of the bar accumulates 10 cals on the airdyne

 

Wednesday 25.07.18

 

Front Squat 5x2

5 Strict or 10 Kipping HSPU

10 Kneeling Slam Ball Rotations 

 

5 Min 

Run 400m 

Then Amrap 

21-15-9 

Wall Balls 

KB Swings 

Rest 2 Mins 

5 Min 

Row 400m 

Amrap 

Box Jump Overs

 

Thursday 26.07.18

 

Snatch Warm Up 

 

0-4 Mins 

Snatch Pull + Power Snatch + OH Squat

Rest 2 Mins

6-10 Mins 

Hang Snatch Pull + Hang Snatch 

Rest 2 Mins

12-16 Mins 

Snatch

 

In Pairs - 22 Min Time Cap 

Row 5000m AFAP

 

Friday 27.07.18

 

Bulgarian 5x4

5-10 Strict or Weighted Pull Ups 

45 Sec Chinese Plank 

 

E2OM x 5 Each 

1 - 10 RDL 

2 - 12 KB Step Ups 

3 - 30 Sit Ups 


Strength is a choice…choose to be strong

Week 29 - 6/6 Cycle 2

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Monday 16.07.18

 

3 x + load over sets

High Hang Clean, Front Squat, Push Jerk

Hang Clean, Front Squat, Split Jerk

Clean, Front Squat, Split Jerk

12 Mins

Max Squat Clean and Jerk

SID Q2

In Pairs

For Time :

42 Deadlifts 100KG/65KG

42 Toe To Bar

1000m Row

30 Deadlifts 100KG/65KG

30 Toes To Bar

750m Row

18 Deadlifts 100KG/65KG

18 Toes To Bar

500M Row

 

Tuesday 17.07.18

 

Bulgarian 5x4

10 See Saw Bent Over Row

30 Secs BW Russian Twists

Every 2 Mins x 6

10 Burpees Over The Bar

10 Farmers Lunges 

 

Wednesday 18.07.18

 

Every 3 Mins x 3

2 x Behind the neck Push Press

2 x OH Squat

2 x Snatch Balance

2 x High Hang snatch

2 Breathes at the bottom of each

Every 2 Mins x 3

2 x Snatch High Pull

Snatch

12 Mins

Max Snatch or Hang Snatch

3 Rounds

10 KB Sots Press Each Arm

10 RDL

1 Min PLank 

 

Thursday 19.07.18

 

Front Squat 5x2

10 Alternating KB Floor Press - Tempo

10 Back Extensions

In Pairs - 10 Round For Time

4 Strict HSPU or 8 Kipping

8 KB swings @32/24

12 Cal Row 

 

Friday 20.07.18

Pairs Jackie

For time ;

Row 2000m

100 thrusters (bar)

60 pull-ups

 

Then

 

Pairs Jackie

For time ;

Row 2000m

100 thrusters (bar)

60 pull-ups


Strength is a choice…choose to be strong

Week 28 - 6/6 Cycle 2

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Monday 09.07.18

 

Bulgarian 5x4

3-5 Weighted Pull Ups

5 Slam Ball Rotations Each Side

Every 3 Mins x 3

50 Du's

12-15 Cal Row

In Remaining Time

Max KB Swings

Once you reach 100 swings, you are finished 

 

Tuesday 10.07.18

 

5 x + load over sets

High Hang Clean and Push Press

Hang Clean and Push Jerk

Clean and Split Jerk

12 Mins

Max Power Clean and Jerk

Rest 3 Mins

Every 3 Mins x 5

12-15 Burpees Over The Bar

2 Power Clean and Jerk @ 85% of above

Finisher

50 Hollow Rocks 

 

Wednesday 11.07.18

 

Front Squat 5x4

10 KB Arnold Press

30 Sec Side Plank

Run

Run 800m

Run 600m

Run 400m

Run 200m

Rest 90 Secs Between Efforts 

 

Thursday 12.07.18

 

2 x Snatch High Pull

2 x Muscle Snatch

2 x Hang Power or Hang Snatch

Every 90 Secs x 5

3 Pos Snatch + OH Squat

12 Mins

Max Snatch or Hang Snatch

EMOM 12

1 - 10-15 Toes To Bar

2 - 20 Walking Lunges 

 

Friday 13.07.18

 

Push Press 5x2

10 Suitcase Deadlifts ES

5 Broad Jumps

For time

21-15-9

Cleans 60kg

Ring Dips


Strength is a choice…choose to be strong

Week 27 - 6/6 Cycle 2

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Monday 02.07.18

 

EMOM 6

2 x OH Squat - 2 Sec Pause

2 x 2 Snatch Balance

Complex Warm Up

Every 90 Secs x 10 - Build To Heavy

1 x Snatch High Pull

1 x Hang Snatch - Power or Full

1 x Snatch - Power or Full

Build load if you hit a clean set

For Time

30 DB or Kb Snatch

15 Burpees Over The Box

50 DU's

30 DB or Kb Snatch

15 Burpees Over The Box

50 Du's

30 DB or Kb Snatch

15 Burpees Over The Box 

 

Tuesday 03.07.18

 

Front Squat 5x4

Between Sets

8-10 HSPU or 3-5 Strict HSPU

12 Back Extension Ext Rotation

15 Min Time Cap

In Pairs

300 Wall Balls

Every 100 Wall Balls

20 Synchro Down Ups

If the ball hits the floor Run 200m

 

Wednesday 04.07.18

 

5 x + load over sets

High Hang Clean and Push Press

Hang Clean and Push Jerk

Clean and Split Jerk

Every 2 x 7

2 x

1 Clean + Hang Clean

2 Jerks

3 Sec Pause at the knee

Every 3 Mins x 4

Rw 250

2 Clean and Jerk @87.5% of Above

For Quality

50 Strict Toes To Bar

 

Thursday 05.07.18

 

Push Press 5x4

Between Sets

10 Heavy KB Swings

45 Sec Ring Plank

In Pairs 14 Mins

One Person

Row For Max Cals

One Person

100m KB OH or Front Rack Carry

3 Mins

Max Sit Ups 

 

Friday 06.07.18

 

3 Rounds

10 Clean and Jerks @60/40

10 Burpees Over The Bar

Then

3 Rounds

12 Thrusters @50/35

12 Toes To Bar

Run 200m

Then

3 Rounds

14 Power Cleans @40/30

14 Pull Ups

56 Du's 


Strength is a choice…choose to be strong

Week 26 - 6/6/ Cycle 2

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Monday 25.06.18

 

Front Squat 5x6

5-10 Strict Pull Ups

12 Back Extension Ext Rotation

 

SID Q1

30 Shoulder To Over Head

15 Burpees over the bar

30 Front Squats

15 Burpees over the bar

30 Thrusters

15 Burpees over the bar

 

Tuesday 26.06.18

 

3 x

2 x Snatch High Pull

2 x Muscle Snatch

2 x Hang Power or Hang Snatch

 

Every 90 Secs x 10 - Build To Heavy

2 x Snatch High Pull

1 x Hang Snatch - Power or Full

Build Load Every 2 Sets

 

Every 3 Mins x 5

90 Sec Amrap

10 Sumo Deadlift High Pull

5 Burpees Over The Bar

Add One Burpee Per Round

 

Wednesday 27.06.18

 

Bulgarian 5x4

12 KB Floor Press

12 Suicide Planks

 

40 Wall Balls

10 Down Ups

50 Du's

20 Pull Ups

20 Down Ups

50 Du's

40 Wall Balls

30 Down Ups

50 Du's

20 Pull Ups

40 Down Ups

50 Du's

 

Thursday 28.06.18

 

5 x + load over sets

High Hang Clean and Push Press

Hang Clean and Push Jerk

Clean and Split Jerk

 

Every 2.30 x 6

2 x

2 Clean

2 Jerks

3 Sec Pause at the knee

 

Every 3 Mins x 3

Run 300m

2 Clean and Jerk @85% of Above

Finisher

15 Wall Climbs 

 

Friday 29.06.18

 

Push Press 5x4

50ft KB Death March

30 Sec Ring Side Plank

 

EMOM 10

2 Muscle Ups

4 HSPU

8 KB Swings

When you fail the min, then complete 3 rounds AFAFP


Strength is a choice…choose to be strong

Week 25 - 6/6/ Cycle 2

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Monday 18/06/18

 

Every 2 Mins x 4

1 x High Hang Snatch

2 x Snatch Balance

2 x OH Squat

 

Every 3 Mins x 5

Advanced - Build Load

1 Power Snatch

2 Hang Power Snatch

Beginner - Work On Form

2 Hang Power Snatch

1 Snatch Balance

1 OH Squat

 

In Pairs

3 Rounds

22 KB Clean

22 Box Jump Overs

22 KB Snatch

22 Front Rack Lunge @50/35

 

Tuesday 19/06/18

 

Bulgarian 5x6

Between Sets

20 BW Russian Twist

10 See Saw Z Press

 

Run 800m

10 Down Ups

Run 400m

20 Down Ups

Run 200m

30 Down Ups 

 

Wednesday 20/06/18

 

3 x + load over sets

1st Pull - 2 sec pause at knee

knee to high hang - 2 Sec Pause

High Hang Clean - 2 Sec Pause

1 Jerk - 2 Sec Pause

 

Every 3 Mins x 5

2 x

2 Clean

2 Jerk

3 Sec Pause At The Knee

 

Every 3 Mins x 3

Row 18/15 Cals

2 Clean and Jerk @80% of Above

 

3 Rounds

45 Sec Plank

20 Hollow Rocks

Rest 30 Secs Between Rounds

 

Thursday 21/06/18

 

Push Press 5x6

Between Sets

10 Staggered Stance RDL

30 Side Plank Dips

 

100 Du's

50 Air Squats

25 Push Ups

Run 400m

25 Push Ups

50 Air Squats

100 Du's

Every 2 Mins

5 Burpees 

 

Friday 22/06/18

 

4 x 8 min EMOM

1 -

2 Min

2 Ring or 3 Bar MU, 4 HSPU 8 KB snatch

2 Min

Row For Cals

Repeat

rest 2 mins

2 Min

8 KB thrusters 8 T2B

2 Min

Row For Calories

Repeat


Strength is a choice…choose to be strong

Week 24- 6/6 Cycle 2

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Monday 10.06.18

 

Front Squat 5x8

Upper Press

3-5 Strict HSPU or 8-10 Kipping

3x10 Powell Raise EA

 

In Pairs

50 Synchro Down Ups

50 Box Jump Overs

50 Wall Balls

50 Pull Ups

50 HR Press Ups

200m Front Rack Carry

5 Burpees Every Time The KB Drops 

 

Tuesday 11.06.18

 

5 x + load over sets

1st Pull - 2 sec pause at knee

High Hang Clean - 2 Sec Pause

Hang Clean- 2 Sec Pause

Full Clean

1 Jerk - 2 Sec Pause

 

Every 3 Mins x 5

2 Pause Power Cleans

1 Pause Squat Clean

1 Jerk

2-3 sec pause at the knee

 

Alternating EMOM 12

1 - 10 Toes To Bar

2 - 3 Clean and Jerk @ 70% of Above

Aim to go every 15 Seconds 

 

Wednesday 12.06.18

 

Push Press 5x8

Lower Posterior

10 Heavy KB Swings

10-15 Hollow Rocks

 

6 Rounds

In 60 Secs

Row 8-10 Cals

Max KB Hang Clean and Press

Rest 1 Min Between Rounds

 

Thursday 13.06.18

 

3 x

5 Barbell Sots Press

3 OH Squats

1 Snatch Balance

 

Every 2 Mins x 6

1 Hang Snatch

1 OH squat

1 Snatch Balance

Build Load Over Sets But Not Max

 

15 Min Time Cap

5 Rounds

15 Oh squats @42.5/ 30

Run 200m 

 

Friday 14.06.18

 

Bulgarian 5x8

Upper Pull

10 Banded External Rot

30 Sec SA Plank ES

 

Annie

50-40-30-20-10

DU's

Sit Ups

1-2-3-4-5

Wall Climbs Between Each Set 


Strength is a choice…choose to be strong

Week 23 - 6/6 Cycle 1

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Monday 04/06/18

 

In Pairs

32 Min amrap

I Go You Go

Row 10/8 Cals

6 Burpees Over Plate

100m Plate Carry Run

Every 6 Rounds

Complete

30 Pull Ups

30 HSPU 

 

Tuesday 05/06/18

 

Bulgarian Split Squat

5 x 10 EL

Rear Foot Raised

Between Each Set

10 KB Z Press

10 Banded Side Plank Rows

 

21-15-9

DL

B-BJumps

 

Wednesday 06/06/18

 

Every 2 Mins x 4

2 x BN Push Press

2 x OH Squat

2 x Snatch Balance

 

Snatch Technique 15 Mins

Build to a daily heavy

Hang Power Snatch

Snatch

 

200m run

20 KB swings

30 press ups

40 sit-ups

50 air squats

200m run

20 kb swings

30 press up

40 sit up

50 air squat

200m run

 

Thursday 07/06/18

 

Front Squats

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

5-10 Strict Pull Ups 0r 3-5 Weighted

1 TGU Each Arm - Heavy

 

Pairs

10 AMRAP

STOH 10-20-30-40-50 etc...

T2B 10-20-30-40-50 etc....

 

Friday 08/06/18

 

5 x + load over sets

1st Pull - 2 sec pause at knee

knee to high hang - 2 Sec Pause

High Hang Clean - 2 Sec Pause

1 Jerk - 2 Sec Pause

Every 3 Mins x 5

3 Pause Squat Cleans

3 Sec pause at the knee

 

14 Min EMOM

1 - Row 15/12 Cals

2 - 1 Clean at Final Load Above

 

At min 14 Accumulate 3 Mins Plank 

 


Strength is a choice…choose to be strong

Week 22 -

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Monday 28/06/18 

 

Bulgarian Split Squat

5 x 10 EL

Front Foot Raised

Between Each Set

8-10 HSPU or 5 Negative HSPU

30 Sec Side Plank Rotations - Weighted

 

KB or DB DT - 5 Rounds

12 Deadlifts

9 Hang Cleans

6 STOH 

 

Tuesday 29/05/18

 

5 x + load over sets

1st Pull - 2 sec pause at knee

knee to high hang - 2 Sec Pause

High Hang Clean - 2 Sec Pause

1 Jerk - 2 Sec Pause

 

14 Mins To Build To Heavy

Squat Clean

Jerk - Push or Split

 

For time

Run 1 Mile 

 

Wednesday 30/05/18 

 

Front Squats

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

5-10 Strict Pull Ups 0r 3-5 Weighted

10 Kneeling Slam Ball Rotation

 

In Pairs - 10 Rounds

I Go You Go

Run 100m

10 Burpee Bar Touch 

 

Thursday 31/05/18 

 

3 x

5 SA Sots press ES

10 KB Snatch EA

50ft Duck Walk

12 Min EMOM

Hang Snatch

Snatch Balance

OH Squat

Progress load

 

10 Pull Ups or 5 Bar MU

3 wall climbs 30 air squats - 40 squats - 50 squats

30 air squats - 40 squats - 50 squats

 

Friday 01/06/18 

 

Push Press

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

10 KB Jefferson Curl

5 Kneeling Rotation Throw

 

3x 200m Farmers Carry

Every time the KB's Drop

Accumulate 10 wall balls every time you drop

ie 3 drops = 30 wall balls to be done before the next 200

15 Min Time cap 


Strength is a choice…choose to be strong

Week 21 - 6/6 Cycle 1

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Monday 21/05/18

 

Every 2 Mins x 4

2 x BN Push Press

2 x OH Squat

Snatch Technique 15 Mins

Build to a daily heavy

3 Position Snatch

High Hang

Hang

Mid Shin/Deck

 

EMOM 15

1 - 10 KB Swings + 4 Burpee Box Overs

2 - 10 KB Push Press R + 4 Burpee Box Overs

3 - 10 KB Push Press L + 4 Burpee Box Overs 

 

Tuesday 22/05/18

 

Front Squats

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

5-10 Strict Pull Ups 0r 3-5 Weighted

Side Plank Rotations 30- Sec ES

25 Mins To Complete The Work

 

4 Rounds

25 Wall Balls

20 Box Jumps

15 HR Press Ups or 15 HSPU

 

Wednesday 23/05/18

 

5 x + load over sets

1st Pull - 3 sec pause at knee

knee to high hang - 2 Sec Pause

High Hang Clean - 1 Sec Pause

1 Jerk - 2 Sec Pause

12 Mins To Build To Heavy

Power Clean

Jerk - Push or Split

 

10-9-8-7-6-5-4-3-2-1

Clean and Jerk @60/40

Between each set

30 Du's 

 

Thursday 24/05/18

 

Push Press

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

10 Double KB RDL

5 Standing Rotation Throw

25 Mins To Complete The Work

 

In Pairs in 12 Mins

Row 100 Cals

In Remaining Time

AMRAP - Alternating Rounds

5 Pull Ups

5 Press Ups

5 Squats 

 

Friday 25/05/18

 

Every minute, on the minute, for 21 minutes (7 sets):

Minute 1 – 20 Alternating Single-Arm Dumbbell Snatches @20/15

Minute 2 – 10 KB Walking Lunges @24/16

Minute 3 – 8-10 Burpee Box Jump-Overs

Immediately followed by…

Three rounds for time of:

20 Alternating Single-Arm Dumbbell Snatches @20/15

10 KB Walking Lunges @24/16

8-10 Burpee Box Jump-Overs 


Strength is a choice…choose to be strong

Week 20 - 6/6 Cycle 1

IMG_1805.jpg

Monday 14/05/18 

 

Bulgarian Split Squat

5 x 10 EL

Front Foot Raised

Between Each Set

8-10 Seated Z Press

8-10 Palov Press

25 Mins To Complete The Work

 

9 MIn Ladder

3-6-9-12

Hang Power Clean @ 50/35

Burpees Over The Bar 

 

Tuesday 15/05/18 

 

3 x

5 SA Sots press ES

10 KB Snatch EA

50ft Duck Walk

 

12 Min EMOM

High Hang Snatch

Hang Snatch

Snatch Balance

 

12 Mins For Quality

20 Alternating KB Floor Press

5-10 Strict Pull Ups / Inverted Row

20 Hollow Rocks

10 Double KB RDL 

 

Wednesday 16/05/18

 

Front Squats

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

10 KB Bent Over Row

Side Plank Dips 30- Sec ES

 

2 Rounds

70 Wall Balls

15 Power Snatch or 30 DB Snatch 

 

Thursday 17/05/18

 

5 x + load over sets

1st Pull - 3 sec pause at knee

knee to high hang - 2 Sec Pause

High Hang Clean - 1 Sec Pause

1 Jerk - 2 Sec Pause

 

12 Mins To Build To Heavy

Hang Power Clean

Power Clean

Jerk - Push or Split

2 Min to set the bar

 

6 Min EMOM

2 Hang Clean 2 sec pause in catch

1 Jerk - 2 Sec Pause in Catch

65-75% of above max

 

In Pairs - 3 Rounds Each

I Go You Go

Row 200m

Run 200m 

 

Friday 18/05/18

 

Push Press

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

6-8 SL RDL EL

10 Banded Wood Chop ES

25 Mins To Complete The Work

 

3 Rounds

Run 200m

15-20-25 KB Swing

15-20-25 Pull Ups

Run 200m to start each round


Strength is a choice…choose to be strong

Week 19 - 6/6 Cycle 1

IMG_1749.jpg

Tuesday 08/05/18

 

Bulgarian Split Squat

5 x 10 EL

Rear Leg Raised

Between Each Set

8-10 Kneeling Arnold Press

8-10 Hollow Band Pull Overs

25 Mins To Complete The Work

 

3x3 Min Amrap

Run 200m

Then Amrap

1 -

5 Pull Ups

5 Press Ups

10 Squats

2 -

5 Toes To Bar

5 Press Ups

10 Plyo Lunges

3 -

5 Bar MU's

5 Press Ups

10 Squats 

 

Wednesday 090/05/18

 

5 x + load over sets

1st Pull - 3 sec pause at knee

knee to high hang - 2 Sec Pause

High Hang Clean - 1 Sec Pause

 

10 Mins Squat Clean

Build To Heavy

3 Pos Squat Clean

Start at High Hang

Aim to be tight in the catch

6 Min EMOM

3 Pos Squat Clean at 75%

 

15 Min EMOM

1 - 5 KB Clean EA + 20-30 DU's

2 - 10-12 HSPU

3 - 20 Sit Ups 

 

Thursday 10/05/18 

 

Push Press

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

10 SL Glute Bridge EL

10 Kneeling Russian Twists Throw

25 Mins To Complete The Work

 

In Pairs 8 MIn Amrap

Max Wall Balls

EMOM

5 Burpees 

 

Friday 11/05/18 

 

40 Min EMOM

1 - 12-15 Cal Row

2 - 6 Burpees Over The Box - Double Jump

3 - 10 Thrusters + 30Du's

4 - Rest 


Strength is a choice…choose to be strong

Week 18 - 6/6 Cycle 1

IMG_1725.jpg

Monday 30-04-18

 

Front Squats

10-8-6-4-2

Build over sets

Guide %'s will be given

 

Between Each Set

8-10 EA SA KB Bent Over Row

Side Plank 30- Sec ES

25 Mins To Complete The Work

 

10 Min Amrap

10 KB Snatch L

5 Burpee Box Overs

10 KB Snatch R

5 Burpee Box Overs 

 

Tuesday 01-05-18 

 

Cleans 5 x + load over sets

1st Pull - 3 sec pause at knee

knee to high hang - 2 sec pause

High Hang Clean

 

10 Mins 

Build To Heavy

3 Pos Power Clean

Start at High Hang

Aim to stop in the catch

 

6 Min EMOM

3 Pos Power Clean at 75%

 

12 Mins For Quality

20 Alternating KB Floor Press

5-10 Strict Pull Ups / Inverted Row

20 Hollow Rocks

10 Double KB Swings 

 

Wednesday 02-05-18

 

Push Press

10-8-6-4-2

Build over sets

Guide %'s will be given

 

Between Each Set

6-8 KB SL RDL - Light

5 Standing Russian Twist Pass ES

25 Mins To Complete The Work

 

3 Rounds

60 Du's

30 Sit Ups

15 HSPU 

 

Thursday 03-05-18

 

Every 2 Mins x 4

2 x BN Push Press

2 x OH Squat

 

Snatch Technique 10 Min EMOM

OH Squat

Slow Snatch Balance

Snatch Balance

 

In Pairs

5 Rounds

500m Row

30 SA OH Lunge

30 Box Jumps

20 Min Time Cap 

 

Friday 04-05-18 

 

Bulgarian Split Squat

5 x 10 EL

Rear Leg Raised

 

Between Each Set

8-10 Kneeling KB Seesaw Press

8-10 Strict Leg Raises

25 Mins To Complete The Work

 

2 x

In 4 mins

Run 400m

Then AMRAP

2-4-6-8-10 etc

Double KB Deadlift @24/16

Burpees Over KB 


Strength is a choice…choose to be strong

Week 17 - Deload Week

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Monday 23/04/18

 

In Pairs

0-10

50 cal row buy in

remaining time amrap

20 KB Swings

20 Box Jump Overs

10-20

50 cal row buy in

remaining time amrap

20 KB Clean and Jerk (5 es)

30 Wall balls

20-30

50 cal buy in

remaining time amrap

100 Du's

20 HSPU 

 

Tuesday 24/04/18

 

20 Min EMOM

1 -15/12 Cal Row

2 - 30 sec Med Ball Clean

Rest 5 Mins

3 Rounds

1 MIn Plank

1 MIn Side Plank (30 Sec L/R)

1 Min Russian Twists 

 

Wednesday 25/04/18

 

5 Min Amrap

10 Shoulder Taps

5 Ring Rows

10 Sit Ups

 

5 Rounds

10 KB Floor Press

10 Strict Pull Ups or 12 KB Bent Over row

10 Ring Dips or Box Dips

10 KB Close Grip Bicep Curls

 

Then Into

3 Rounds

Run 200m

30 Sec HS Hold

10 Strict Toes To Bar

 

Thursday 26/04/18

 

12 Min Emom

1 - 10 KB Farmers Lunge

2 - 30-50 Du's

Rest 2 Mins

12 Min EMOM

1 - Run 200m

2 - 10-14 Burpees

Rest 2 Mins

12 Min Emom

1 - 10 KB Farmers Lunge

2 - 30-50 Du's

 

Friday 27/04/18

 

In Teams of 3

 

Buy In: Run 400m Together

3 rounds

21 Power Cleans

90 Wall Balls

60 Pull Ups

90 Cal Row

Buy Out : 60 Burpees

40 Min Time Cap 


Strength is a choice…choose to be strong

Week 16 - Test Week 2

IMG_1500.jpg

Monday 16/04/18

 

3 x

6 Good Mornings - Increase Load

6 Box Jumps

12 Hollow Rocks

 

In 20 Mins Find

1RM Deadlift

 

2 Mins ME Burpees

Then

50 Hollow Rocks

100 Sit Ups

 

Tuesday 17/04/18

 

25 Min EMOM

1- 10-15 Wall Balls

2- 10-15 KB Swings

3- 10-15 Cal Row

4- 10-15 Burpees

5- Rest

 

Rest 5 Mins 

 

5 x 200m Run

Record Each Time 

 

Wednesday 18/04/18

 

In 15 Mins

3 Attempts

Max Time Hang

Max Time Ring Support

 

Turkish Get Ups

3x2 Heavy Reps Each Arm

Record Load Used

 

2 Mins Max Air Squats

Rest 2 Mins

2 Mins Max Double Unders

 

Thursday 19/04/18

 

Overhead Warm Up

3 x

10 OH Squats PVC/Empty Bar

 

20 Mins

OH Squat

If you are new - build for form

If you are regular - build for load

 

4 Mins Max KB swings

Rest 2 mins 

6 Miin Amrap 

10 Box Jumps 

10 Burpees Over The Box 

 

Friday 20/04/18

 

3 Rounds

Clock Lunge-weighted/unweighted

Med Ball Plank

Med Ball Rotation Throws

 

20 Mins

Max Kipping Pull Ups

3 Attempts

Max Toes To Bar

3 Attempts

 

5 Rounds, 2 Mins Rest

Run 200m

15 Thrusters

Pick a load you can go unbroken


Strength is a choice…choose to be strong

Week 15 - Test Week 1

_DSC1702.jpg

 

Monday 04/09/18

 

6 Mins

Clock Lunge - No Weight/Weight

3 Broad Jumps

 

20 Mins

1RM Back Squat

 

1 KM Row Test

 

Big way to start the week with the Back Squat. Atmosphere is HUGE in this and I would love to see as many people down as possible and really get behind each other. Be confident with your squat, you have done the hard work, time under the bar and built the strength you need.

Our second test today is a 1KM row test. This, when done right, is a brutal test and is an amazing way to test both physical and mental capacity. Can you put yourself in a dark place for 4 mins? The key here is to not go out of the gates too hard and blow up. Focus on stroke rate and a smooth but strong pace all the way through. Men should be aiming for around 4.20-3.30 mins
and ladies should be aiming for around 4.50-4 mins. Go hard guys.

 

Tuesday 04/10/18

 

3 Rounds

2 Turkish Get Ups EA

3 Push Press EA

30 Sec Side Plank ES

 

20 Mins

1RM Push Press

 

Cindy'

20 min Amrap

5 Pull Ups

10 Press Ups

15 Squats

 

1RM Push press today and this is a chance to transfer some power we have created into a vertical press. Stay tight and explode out of the dip to make sure the power is relative.

Cindy is our capacity test for the week. We have 20 mins to complete as many round as possible.

Please focus on consisitency and pacing throughout the 20 mins and make sure that all reps are clean and with good range of motion. Do not short the reps on this.

 

Wednesday 04/11/18

 

3 Rounds

20 Lateral Lunges

10 Dead Bugs

Run 200m

 

Sale Sharks

6 x

30 sec on 30 sec off

Row for max meters

 

7 Min EMOM

7 Thrusters at 40/25

7 Box Jumps

 

Sale Sharks is dark..... it can be really dark..... make it that way. You should go 100% flat out on every single effort here.

The EMOM is really nice and will give you enough time to rest. It is a srpint workout so go as fast as you can each min. once you have finished the box jums rest the remainder of the time. You have to earn your rest.

 

Thursday 04/12/18

 

Barbell Warm Up

5 Front Squats

5 Power or Squat Clean

5 Jerks

Increase load over 3 sets

 

20 Mins

2 Clean + 1 Jerk

 

10 Min Amrap

60 Bar Facing Burpees

30 Front Squats @50/30

10 Pull Ups

 

Today you have a chance to find a max complex. Take your time with it and make each attempt count.

You can squat clean, power clean or hang clean dependant on your skill level at the moment. You can either push press, push jerk or split jerk and agin go on your skill level.

Remember we are looking for good form throughout rather than just muscling it up with no regard for form. Any reps that are pretty ugly, will not be counted!!!

This is a tough WOD today so pace your burpees and then go hard on the squats. They are not very heavy so can you go unbroken? That is the question. If not doing pull ups then please scale up to 15 Ring Rows

 

Friday 04/13/18

 

5 Rounds

50ft Bear Walk

50ft Lunge Walk

 

20 Mins

Max Rep Push Ups 3 Attempts

Rest 3 Mins after last attempt then

Max Rep Pull Ups 3 Attempts

 

Helen'

3 Rounds

Run 400m

21 KB swings

12 Pull Ups

 

Today you have push ups and pull up to test.

For the push ups please focus on a tight midline all the way. Once this goes that is when you stop. If you cannot complete a full press up then scale to a box press up or bar press up where you can reach full range of motion (chest to box or bar). Then when we re test you should be stronger and be able to lower the box/bar or do full press ups. For those who can get full press ups, your chest and thighs must touch the floor to count. We will pair you up and you can judge each other. You have three attempts so make them count.

You will the have 3 mins rest when the last person finishes press ups. Your next test is to complete as many Pull Ups as possible. Make sure you reach full extension at the bottom and the chin goes over the bar at the top. The tighter you can be the better, so focus on a good hollow position. 

Our WoD is Helen. A classic test and a favourite at HG3. Go hard as you can on this but make sure you pace the run and stay consisitant. You should aim to finish the last round as close to the first as possible. KB swings should be unbroken and if scalling to Ring Rows then make then as hard as you can with perfect form.


Strength is a choice…choose to be strong

Week 14 - 2018

IMG_1284.jpg

 

Monday 04/02/18

Bank Holiday 

 

Tuesday 04/03/18

 

In Pairs

0-10 Mins

18-30-42

Thrusters @42.5/30

Pull Ups

Burpess Over The Bar

 

10-20 Mins

18-30-42

Power Cleans @60/40

Ring Dips or HRPU

Burpees Over The Bar

 

20-30 Mins

18-30-42

Deadlifts @80/50

HSPU or Hand Release Press Ups

Burpees Over The Bar 

 

Wednesday 04/04/18

 

3 x

12 KB Good Mornings

12 SA OH KB Lunge EL

 

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

 

2 x

10 SLRDL Each Leg

30 Sec Side Plank Dips

 

In Pairs 4-5 Rounds

30 Sec Banded Romanin Twist ES

10 Toes To Bar

30 Sec Handstand Hold 

 

Thursday 04/05/18

 

4 Rounds

5 Strict Pull Ups

5 Strict Press Ups

30 Plate Jumps

 

EMOM 10

1 - 8-10 Pull Ups

2 - 30-50 Du's

 

EMOM 10

1 - 8-10 HSPU

2 - 12-15 Cal Row

 

3 x 4 Min Amrap

Run 400m

In Remaining Time

AMRAP Wall Balls 

 

Friday 04/06/18

 

3 x

10 Wall Squats

10 OH Squats

10 Hollow Rocks

 

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

 

12 Min Amrap

In Pairs

I Go You Go

8 Cal Row

8 DB Snatch

8 Burpees Over DB

 


Strength is a choice…choose to be strong

Week 13 - 2018

IMG_4574.jpg

 

Monday 03/26/18

 

Specific Movement Prep

18.5

3-6-9-12-15-18-21 etc

Thrusters @45/30

Chest To Bar Pull Ups

Scaled

Thrusters @30/20

Chin Over Bar Jumping Pull Ups 

 

Tuesday 03/27/18

 

8 Min Amrap -

1 Wall Climb

50 ft Bear Crawl

5-10 Beat Swings

 

EMOM 21

1 - 8-10 Toes To Bar

2 - 8-10 HSPU

3 - 9-12 Cal Row

 

In pairs - 11 Min Amrap

I Go You Go

30 Du's

5 Burpee Box Overs 

 

Wednesday 03/28/18

 

6 min Amrap

10 KB Cossack Squats

10 Side Plank Rotations ES - Weighted

5 Broad Jumps

 

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

 

In Pairs

10 Rounds Each

Lateral Cone Sprint Drill

Burpee

Slam Ball Throw

This will make sense when explained!! 

 

Thursday 03/29/18

 

Run 400m

40 Burpees Over The Bar

Run 200m

40 Shoulder To Overhead @40/25

Run 200m

40 Alternating KB Snatch

Run 200m

40 Toes To Bar

Run 200m

40 Front Squats @40/25

Run 200m

40 Burpees Over The Bar

Run 400m

36 Min Time Cap 

 

Friday 03/30/18

 

3 x

6 Reverse Lunges

6 Concentric Only Jump Squats

10 Hollow Rocks

 

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

 

For Time

100 Lunges

100 Sit Ups

100 Reverse Lunges 


Strength is a choice…choose to be strong

Week 12 - 2018

IMG_0796.jpg

 

Monday 03/19/18

 

Specific Movement Prep

18.4

In 9 MIns

Dianne

21-15-9

Deadlifts

Hand Stand Push Ups

Then

21-15-9

Deadlifts

50ft Handstand Walks 

 

Tuesday 03/20/18

 

Min 0-10

3 Rounds

Run 400

15 Clean @60/50

15 Pull Ups

MIn 10-20

4 Rounds

Row 250

12 Front Squat @50/40

12 Toes To Bar

MIn 24-36

5 Rounds

30 DU's

9 Thrusters @40/30

9 Burpees Over The Bar

 

Wednesday 03/21/18

 

6 Min Amrap

12 Reverse Goblet KB Lunges

2 Plank Traverse

12 KB Swings

 

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

 

10 MIn Amrap

10 Farmers KB Step Up

50ft Box Push

Run 100m

3 x

30 Sec Side Stat Plank ES

10 Slam Balls 

 

Thursday 03/22/18

 

3 x

3 Position Clean

High Hang, Hang, Mid Shin.

Add Load over sets

 

Every 2 Mins x 6

Increase Load Over Sets

1 Power Clean + 1 Clean + 1 Jerk

 

EMOM 7

1 Power Clean + 1 Clean + 1 Jerk

@ last weight from complex

 

Every 2 mins x 6

Alternating Between

1 -

10 Burpees Over The Bar

10 Toes To Bar

2 -

50 Du's

12-15 HSPU 

 

Friday 03/23/18

 

3 x

10 Side Plank Band Pull ES

10 KB Snatch EA

 

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

 

Tabata

1 - Plyo Lunges

Run 200m 

2 - KB Swings

Run 200m

3 - Sit Ups 

Run 200m


Strength is a choice…choose to be strong

Week 11 - 2018

28162329_2010620152287960_3408640417941269604_o 2.jpg

 

Monday 03/12/18

 

Specific Movement Prep

 

18.3

In 14 mins

Complete 2 Rounds

100 Double Unders

20 OH Squats

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 DB Snatch

100 Double Unders

12 Bar Muscle Ups

 

Scaling options will be given. 

 

Tuesday 03/13/18

 

Every 2 Mins x 6 Sets

1 - Row 18/15 Cals + 10 Burpees Over Rower

2 - Run 200m + 12 KB Snatch

3 - 50 Du's + 1 Round Of Cindy

 

Wednesday 03/14/18

 

3 x

5 Good Mornings

10 Reverse Lunges

30 Sec Side Plank Rotations ES

Add Load Over Sets

 

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

 

12 min amrap

10 Front Rack Step Ups Each Leg

10 KB RDL

10 Toes To Bar

3 Min Amrap

6 KB Swings

6 Burpees

 

Thursday 03/15/18

 

6 Min Amrap

30 sec KB armbar

10 KB Floor Press

10 Hollow Rocks

 

Push Press

Every 30 Secs x 10

3 Push Press

Rest 2 Mins

Every 30 Secs x 10

3 Push Jerk

 

12 Min TC

5 Rounds AFAP

Run 100m

8-12 HSPU or 3 Wall Climbs

Into 5 Rounds

Run 100m

10 Box Jump Overs

 

Friday 03/16/18

 

3 x

6 Kang Squats

6 Box Jumps

6 Burpees

 

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

 

9 Min Amrap

5 Power Cleans

5 Front Squats

10 Burpees Over the Bar

 

3 x

20 Banded Mountain Climbers

20 Russian Twists


Strength is a choice…choose to be strong