Week 8 - 2018

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Monday 02/19/18

 

35 Min Amrap

100 Du's

75 Wall Balls

50 Box Jump Overs

25 Toes To Bar

50 Burpee

25 Pull Ups

50 Box Jump Over

75 Wall Balls

100 Du's 

 

Tuesday 20/02/18

 

7 Min Amrap

30 Sec Side plank rotations ES

10 SL Glute Bridge

2 Bottom up TGU

 

6 Rounds

10 Double KB Cleans

10 Double KB Push Press

100ft Front Rack Carry

 

Run 400m

Rest 1 min

Run 200m

Rest 1 min

Run 400m

Rest 1 min

Run 200m

 

Wednesday 21/02/18

 

6 Min Amrap

50 ft Bear crawl

50 ft Broad jump

10 KB Swings

 

Deadlift - Week 7

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

 

3 x

10 B SL RDL

15-20 Unbroken Hollow Rocks

 

In Pairs

One works one rests 2 sets each

Row

1 - 50 Sec on 10 Sec off

2 - 45 sec on 15 sec off

3 - 30 sec on 30 sec off 

 

Thursday 22/02/18

 

2 x

4 Min Amrap

9 Thrusters

20 Du's

3 Min Max Distance Row

Rest 3 MIns

 

4 Min Amrap

9 Power Cleans

20 Du's

3 Mins Max Distance Row

Rest 3 mins

 

Friday 23/02/18

 

3 x

10 OH Squats

10 Hollow Rocks

 

Back Squat - Week 6

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 Cindy

5 Pull Ups

10 Press Ups

15 Squats

or

10 Min Mary

5 HSPU

10 Pistols

15 Pull Ups 


Strength is a choice…choose to be strong

Week 7 - 2018

IMG_0633 2.jpg

Monday 12/02/18

 

6 Min Work

5 SL RDL - add load over sets

10 X Band Walks R and L

10 Hollow Rocks

 

Deadlift - Week 6

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 Mins to Complete 4 Rounds

20 KB Swings

10 KB Push Press R

10 KB Push Press L

15 T2B or 15 V Ups

 

3 Rounds

12 Russian Twists

12 PVC Pipe Back Ext

 

Tuesday 13/02/18

 

6 min Windows Alternate Between x 3 each

1 -

Row 500m

30 Du's

20 Thrusters @ Empty Bar

20 Burpee Bar Touch

 

2 -

2 Rounds

Run 200m

20 KB swings

10 Pull Ups 

 

Wednesday 14/02/18

 

3 x

10 Lateral Goblet Lunges

30Sec HS Hold

50 Ft Broad Jump

 

Back Squat - Week 6

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

12 KB Farmers Reverse Lunge

100ft Box Push - Sprint these

Rest 2 Mins

3 Rounds

30 Sec Side Plank R

30 Sec Side Plank L

Aim is to not break for the entire 3 rounds. 

 

Thursday 15/02/18

 

5 Mins

TGU

Do not let the KB hit the floor

2 Sec pause in each position

 

5 Sets - Go every 2.30

Build Load Over Sets

2 Strict Press

3 Push Press

 

3 Rounds

12 SA Arnold Press

15-20 Unbroken Hollow Rocks

 

In Pairs

12 MIns

80 Burpees Over The Rower

In Remaining TIme Max Cal Row

Score Is Cals Rowed 

 

Friday 16/02/18

 

3 x

2 Double KB Cleans

2 Double KB Push Press

6 Front Rack Lunges

 

In 14 Mins Build to a Heavy

2 Touch and Go Clean

1 Jerk

Then

In 14 Mins

10-8-6-4-2

Power Cleans - increase load

2-4-6-8-10

Chest To Bar Pull Ups

or Bar Mu's

Rest 3 Mins

Every 2 Mins x 3

Run 200m

AFAFP


Strength is a choice…choose to be strong

Week 6 - 2018

IMG_5549.jpg

 

Monday 05/02/18

 

6 Min Work

25 FT OH Lunge EA

10 KB swings

5 Burpee Vertical Jump

 

Back Squat - Week 5

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

 

1 Round For Time

 

21-15-9

Row For Cals

HSPU or Hand Release Press Ups

 

Do Not Hold Back 

 

Tuesday 06/02/18

 

Every 2 Mins x 10

1 - Run 300m

2 - 16 Alt KB Snatch + 16 Box Jump

3 - Row 400m

4 - 50 Du's + 30 Sit Ups / 15 Toes To Bar 

 

Wednesday 07/02/18

 

Ladder Drills

Wall Climb Travel

Depth Jumps

 

In 15 Mins

Build To max Complex

2 Cleans + 2 Front Squats + 1 Jerk

Aim for more than you hit last week. 

 

In Pairs - 10 Rounds

3 Clean and Jerk

6 Chest To Bar Pull Ups

9 Burpees Over The Bar

5 Rounds Each - 1 Works One Rests 

 

Thursday 08/02/18

 

6 mins work

10 Good Mornings

10 Weighted Sit Ups or Toes To Bar

10 Jumping Lunges

 

Deadlift - Week 5

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week - Week 5

 

15 Min EMOM

1 - 45 Sec Plank

2 - 15 Ball Slams

3 - 15 Russian Twists 

 

Friday 09/02/18

 

3 x

50ft Bottom Up KB Carry

1 KB Bottom Up TGU

10 Glute Bridges

 

Push Press

Every 30 Secs x 10

2 Push Press @ 72.5%

 

Rest 2 Mins

 

Every 30 Secs x 10

2 Push Jerk @72.5%

 

3 x 3 min Windows

90 Sec Rest Between

20 GTOH @ 20/15

20 OH Lunge @20/15

Run 200m

Earn more rest by moving fast


Strength is a choice…choose to be strong

Week 5 -2018

IMG_0502.jpg

Monday 29/01/18

 

9 Min EMOM

1 - 12 Kb Swings + 5 Burpees

2 - 10 Box Jumps

3 - 12 Hollow Rocks

 

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

If you fail (form or weight) Record Number

Next week you start 10 RM

 

3 Rounds

10 Double KB Bent Over Row

10 Barbell Glute Bridge

Rest 2 Mins

30 Secs On 30 Secs Off x 4

Chin Over Bar Hold

 

Rest 2 Mins

EMOM 6

1 - 40 Sec Side Plank Pulse R

2 - 40 Sec Side Plank Pulse L

3 - 40 Sec Hollow Hold 

 

Tuesday 30/01/18

 

28 Min Amrap

Odd Rounds

Run 200m

12 Double KB Push Press

12 Burpees Box Overs

Even Rounds

50 DU's

12 Toes To Bar

12 Burpees Box Overs

At the 28 Min Mark 

 

Wednesday 31/01/18

 

9 Min EMOM

1 - 20 Sec Side Star Plank ES

2 - 10 Cossack Lunge

3 - 5 Broad Jumps - 2 sec pause when you land

 

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

If you fail (form or weight) Record Number

Next week you start 10 RM

 

10 Min Amrap

14 Front Rack KB Lunge

3 Wall Climbs or 12 HSPU

Rest 2 mins

30 sec on 30 sec off x 4

KB Dragon Fly 

 

Thursday 02/01/18

 

4 intervals, alternating between 1 and 2

1-

6-minute AMRAP

15 – 12 – 9 Deadlift @ 85/55

30 Double unders

15 – 12 – 9 Chest to bar pull up

30 Double unders

Rest 3 to 5-minutes between 1 and 2

2 -

6-minute window

50/40 Cal Row

40 Wall ball

Max rep burpees

 

Friday 02/02/18

 

Barbell Warm Up 

 

Every 2 Mins x 6

Increase Load Over Sets

2 Cleans + 2 Front Squats + 1 Jerk

 

EMOM 5

1 Clean + 1 Front Squat + 1 Jerk

@ last weight from complex

 

In 2 Teams For Max Reps/Cals

Alternate 1 Min Rounds

1 - Cal Bike

2 - Cal Row

3 - KB Thrusters 


Strength is a choice…choose to be strong

Week 4 - 2018

IMG_0388.JPG

Monday 22/01/18

 

5 Min Amrap

10 KB Cleans + 50ft Rack Carry

Swop Arms Every 50ft

 

Every 2 Mins

Increase Load Over Sets

5 Cleans + 1 Front Squat

4 Cleans + 2 Front Squats

3 Cleans + 3 Front Squats

2 Cleans + 4 Front Squats

1 Clean + 5 Front Squats

 

EMOM 5

1 Clean + 1 Front Squat

@ last weight from complex

 

7 Min Burpee Bar Touch

EMOM 25 Du's 

 

Tuesday 23/01/18

 

3 x

6 Kang Squats - increase load

10 Hollow Rocks

 

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

 

5 Rounds - Use Heavy KB's

14 Farmers Carry Lunge

7 KB Deadlifts

Don't break between lunges and deadlifts

Then

150 Sit Ups AFAP 

 

Wednesday 24/01/18

 

In Pairs - in 10 Mins

Row 2000m

 

15 Min EMOM - Individual

Minute 1: 10 Over Box KB Carries

Minute 2: 15 Wall Ball Shots

Minute 3: 20 Double Unders + 8 Toes-to-Bar

 

In Pairs - in 10 Mins

Row 2000m

The aim is to beat your first 2km time.

Don't go easy on the first row. 

 

Thursday 25/01/18

 

6 Mins Work

8 SA Half Kneeling KB Press

5 Box Pistols Each Leg

5 Rounds Each Arm

5 Turkish Get Ups

10 KB Floor Press

 

Between Each Set

Choose One

Row 25

Run 400m

Bike 25 Cals

Ski Erg 25 Cals

 

2 Rounds

50 Air Squats

25 HSPU

50 Du's 

 

Friday 26/01/18

 

3 x

15 KB Swings

12 Goblet Squats

50ft SA Overhead Carry Each Arm

 

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

 

21-15-9

KB/DB Snatch

Burpees over DB or KB

 

Rest 3 Mins

 

3 Rounds

30 Sec Side Star Plank

30 Sec Plank

30 Sec Side Star Plank

Aim is Unbroken 


Strength is a choice…choose to be strong

Week 3 - 2018

IMG_0315.JPG

 

Monday 15/01/18

 

EMOM 12

1 - 15 KB Swings

2 - 12 Plate Loaded Dead Bugs

3 - 12-15 Cal Row

 

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week 

 

For Time

4 Rounds

9 Toes To Bar

12 Alt KB Snatches

15 Burpee Box Overs

Rest 1 Min Between Rounds

These Are Sprints

 

Tuesday 16/01/18

 

5 Rounds

1- 1 Min Plank

2 - 10 Hollow Rocks

Rest 30 Sec Between Rounds

 

8 x Alternating Between

1 -

15 Sec Max Effort Row

45 Sec 1 Double KB Clean 6 ft Rack Carry

2 -

15 Sec Max Burpees

45 Sec 1 Double KB Clean 6 ft Rack Carry

Rest one min between rounds

 

In Pairs

Complete 40 Wall Climbs

Split Work as Needed

 

Wednesday 17/01/18

3 x

12 Lateral Front Rack Box Step Overs

12 Ball Slams

 

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5kg from last week 

 

6 MIn Amrap

10 Front Squats @40/25

6 Chest To Bar Pull Ups

 

Rest 2 Mins

 

6 Min Amrap

15 KB Swings

6 HSPU 

 

Thursday 18/01/18

 

3 x

30 Sec KB Arm Bar

Into 5 Half TGU

10 Glute Bridges

 

Push Press

Every 30 Secs x 10

2 Push Press @ 70%

Rest 2 Mins

Every 30 Secs x 10

2 Push Jerk @70%

 

2 Rounds

50 DU's

25 Press Ups

50 Sit Ups

50 Du's

Rest 3 Mins Between Rounds 

 

Friday 19/01/18

 

4 Rounds Each

 

In Pairs Working For Total Cals and Reps

1 MIn Row For Cals

1 Min Max KB Deadlifts

1 Min Rest

Follow Each Other Round

 

Rest 4 Mins

 

4 Rounds Each

In Pairs Working For Total Cals and Reps

1 MIn Row For Cals

1 Min Max KB Thrusters

1 Min Rest

Follow Each Other Round


Strength is a choice…choose to be strong

Week 2 - 2018

IMG_2162.JPG

Monday 08/01/18 

 

6 Mins Movement

10 Reverse KB Gob Lunge

30 Sec Side Start Plank ES

 

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

 

3 x

10 KB Rotation RDL

20 Hollow Rocks

 

Steady State 10 Mins

50 Du's

10 Down Ups

10 Pull Ups / 5 Mu's (Bar or Ring)

 

Tuesday 09/01/18

 

Barbell Warm Up

 

In 8 Mins

Power Cleans x 3

2 sec pause at the knee

Reload the bar

In 8 Mins

Squat Cleans x 2

2 Sec Pause at the knee

 

Rest 2 mins

 

EMOM 6

1 Squat Clean at 70% Above

2 Sec Pause at knee

 

In Teams - In 12 Mins

Max Cal

Assault Bike and Row

Split team evenly between the two.

Rotate as needed

Go HARD

 

Wednesday 10/01/18 

 

EMOM 40

1 - Row 12/15 Cals

2 - 12-15 Burpees

3 - Run 200m

4 - Rest 

 

Thursday 11/01/18

 

3 x

10 Good Mornings

50ft Spider Man Lunge

 

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

 

3 x

8 RNT Revers Lunges EL

20 Back Extensions

 

In Pairs

Row 500m

60 T2B

60 Thursters

Row 500m 

 

Friday 12/01/18 

 

10 TGU

100ft Gecko Crawl

100ft Burpee Broad Jump

 

Push Press

Every 30 Secs x 10

2 Push Press @ 70%

Rest 2 Mins

Every 30 Secs x 10

2 Push Jerk @70%

 

Rest 3 Mins

 

1 Round

Run 400m

20 HSPU / Pike HSPU

30 Box Jump

60 KB Swing

30 Box Jump

20 HSPU / Pike HSPU

Run 400m 

 

 


Strength is a choice…choose to be strong

Week 1 - 2018

challenge-new5.jpg

Tuesday 02/01/18

 

Shoulder Specific Warm Up 

 

....................................................

 

3 x 10 Kneeling KB Press

3 x 5 EL Diagonal KB RDL

3 x 75 Single Skips 

 

....................................................

 

Strict Press

Every 30 Seconds x 10

2 @70% or Max Strict Press

 

Rest 2 Mins

 

Push Press

Every 30 Seconds x 10

2 @70% of Max Push Press

The aim is to optimise the use of the legs in the push press to drive due to fatigued shoulders. The will develop leg drive and technique for the push jerk in the coming weeks. 

 

....................................................

 

For Time - 10 min TC

100 Double Unders

100 KB Swings

100 Double Unders

Every 45 Seconds

3 Burpees 

 

Concentrate on those last 100 Double Unders..... No hanging around on those burpees either, down and up and right back to work!! 

 

Wednesday 03/01/18

 

OH Squat Technique

Wall Squat

OH Squat

Sots Press

 

....................................................

 

Back Squat 5 x 10 - Every 3 Mins

Start at 50% and Build over 5 sets

Make it heavy but perfect form

 

Rest 2 Mins

 

EMOM 10

1 - 12 Front Rack KB Lunge

2 - 3 -5 Wall Climbs or 8-12 HSPU

 

Rest 2 MIns

 

EMOM 10

1 - 12/15 Cal Row

2 - 10-15 Box Jump Overs 

 

....................................................

 

Thursday  04/01/18

 

Full Body Flow Warm Up

 

6-5-4-3-2-1

Strict Pull Ups

Press Ups - Slow Down Fast Up

 

7 Min Amrap

Run 400m

Then AMRAP

10 Pull Ups

15 Sit Ups

10 Burpees

 

Rest 3 Mins

 

7 Min Amrap

Run 600m

Then AMRAP

10 Pull Ups

15 Sit Ups

10 Burpees

 

Rest 3 Mins

 

7 Min Amrap

Run 800m

Then AMRAP

10 Pull Ups

15 Sit Ups

10 Burpees 

 

....................................................

 

Friday 05/01/18

 

6 Min Amrap

10 x Banded Good Mornings

10 x Band Pull Throughs

10 x Hollow Rocks

 

Deadlift 5 x 10 - Every 3 Mins

Start at 50% and Build over 5 sets

Make it heavy but perfect form

 

3 Rounds

10 Barbell Bent Over Row

10 Winscereen Wipers - Lying or Hanging

 

In Pairs 12 Min TC

Row 1000m

In remainig time

100ft Box Push

50 GTOH

75ft Box Push

50 Slam Balls - IGYG

50ft Box Push

50 Burpee Box Overs

 

 


Strength is a choice…choose to be strong

Week 49 Testing

Monday 04092017 

 

Activation - 

 

3 x 

5 Sl Landmine RDL EL 

10 Hollow Rocks 

10 Wall Squats 

 

Focus - 

 

Back Squat 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

 

Accessory - 

 

Pull Up ME 

Or 

Pull Up Max Load

 

Conditioning -  

 

800m for time 

Rest 4 Mins 

 

400m for time 

Rest 3 mins 

 

200m For Time 

 

Record Each Time 

 

 

Tuesday 05092017 

 

 

Ladder Drills 

Depth Jumps 

 

Focus - 

 

Max Height Box Jump 3 Attempts 

Rest 5 Mins 

Max Power Clean 

 

Accessory - 

 

Conditioning -  

 

Grace

 

30 Clean and Jerk for time 

 

 

 

 

Wednesday 06092017 

 

 

Activation - 

 

3 x 

15 Kb Swings 

10 SA RR Each Arm 

 

Focus - 

 

Deadlift 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

 

Accessory - 

 

ME HS Hold 

and 

ME L Sit Hold - Rings or Box 

 

Conditioning -  

 

Helen' 

3 Rounds for time 

Run 400m 

21 KB swings 

12 Pull Ups 

 

 

 

Thursday 07092017 

 

 

Conditioning -  

 

Emom 30 

 

1 - 15 Down Ups 

2 - 50 Du's 

3 - 15 Ball Slams 

 

 

Friday 08092017 

 

Activation - 

 

3 x

30 Sec KB Arm Bar

10-8-6 press Ups 

45 Sec Front Rack Stretch 

 

Focus - 

 

Press 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

 

Accessory - 

 

ME Toes To Bar x 2

or 

ME Bar MU x 2

 

Conditioning -  

 

Row 500m 

Rest 90 Seconds 

Row 500m


Strength is a choice…choose to be strong

Week 45

Monday 061117 - Endurance 

 

Focus - 

 

40 Min EMOM 

1 - Cal Row - M - 18/15/12 F - 14-12-10

2 - 30 DU's + 10 KB swings 

3 - Burpee Box Overs 12/10/8 

4 - Rest

 

 

Tuesday 071117 - Strength

 

Activation - 

 

5 Min Amrap 

TGU

1+1, 2+2,3+3 etc

 

Focus - 

 

Off Every 3 Mins x 6 

Strict Press at %'s below

Straight Into 

5-10 Pull Ups 

 

Bar Starts From The Floor

60%x3,

67.5%x3

72.5%x8x2

72.5%x8+

 

Conditioning -  

 

15 Min Amrap 

10 Press Ups 

16 Farmers KB Lunge 

36 Du's 

Every 3 Mins 5 Burpees 

 

 

Wednesday 081117 - Power 

 

Activation - 

 

Barbell Warm Up x 3 Add Load

5 Kang Squats 

5 Hang Power Cleans 

5 Jerks

 

Focus - 

 

8 Mins Max

Power Clean and Jerk 

 

Every 30 Seconds x 8 Mins 

2 Power Clean and Jerk 

Aim is Touch and Go 

 

Conditioning -  

 

Between 2 People 

 

Row 3km 

Only 250 at a time 

5 Thrusters at 40/25 after each row 

 

 

Thursday 091117 - Strength

 

Activation - 

 

3 Rounds 

10 Good Mornings 

5 Broad Jumps 

 

Focus - 

 

Every 2 Mins x 6

Deadlift at Below Reps and %

60%x3,

67.5%x3

72.5%x8x2

72.5%x8+

 

Rest 2 Mins 

 

10 Min EMOM 

1 - 6-8 Burpees Over The Bar

2 - 15 KB Swings 

 

Rest 5 Mins 

 

In Pairs 

9 Min Amrap 

50 Wall Balls 

50 Box Jumps 

 

 

Friday 101117 - Midline

 

Activation - 

 

3 Rounds 

10 Tempo Ring Row 3-0-3-0

2 Wall Climbs 

 

Focus - 

 

In 6 Mins

Find a Heavy TGU 

Rest 2 Mins 

5 Rounds

3 TGU @ 2 Loads below max 

30 Sec Wall Facing HS Hold 

Run 200m 

 

Conditioning -  

 

12 Min Amrap 

50ft OH Lunge 

or 

50ft OH Carry 

20 Hollow Rocks 

30 Sec High Ring Hold 

 


Strength is a choice…choose to be strong

Week 44

Monday 301017

 

Activation - 

 

2 x

20 Kb swing 

50 ft Broad Jump 

 

Focus - 

 

Deadlift 

65%x4x8

65%x8+

 

Accessory - 

 

5 Hollow to Back Extension

 

Conditioning -  

 

12 Min Amrap In Pairs 

15-12-9

Cal Row 

KB Snatch 

Follow The leader

 

Optional Finisher - 

 

2 Min Glute Smash 

2 Min Banded Hamstring

 

 

Tuesday 311017

 

Activation - 

 

3 x 10/8/6 add load over sets

Power Clean 

Front Squat 

Push Press 

Thruster

 

Focus - 

 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

 

Rest 2 Mins 

 

Emom 10 

1 - 9 Thrusters at 42.5/30

2 - 9 Pull Ups 

 

Conditioning -  

 

Run 

5x200m 

Rest 40 Seconds 

 

Optional Finisher - 

 

20 Thoracic Extensions 

2 Mins Lat Roll Each Side 

 

 

Wednesday 011017

 

Activation - 

 

2 x 

360 Box Handstand

2 TGU EA

 

Focus - 

 

Floor Press 

60%x3,67.5%x3

72.5%x3x7

72.5%x3+

 

Accessory - 

 

EMOM 10 

1 - 30 Sec HS Hold

2 - 10 -15 Hollow Rocks 

 

Conditioning -  

 

63-45-27

Double Unders 

21-15-9

Burpees

 

 

Thursday 021017

 

Focus - 

 

2 x 

 

Min 0-4

Run 400m 

Max Power Cleans @50/30

 

Min 5-9

Run 600m 

Max Wall Climbs

 

Min 10-14

Run 400m 

Max Front Squats @60/40

 

Min 15-19

Run 400m 

Max Box Jump Overs @24/20

 

 

Friday 031017 

 

Activation - 

 

3 x 

6 Kang Squats 

5 EL Single Leg Step Up 

5 Pull Ups 

 

Focus - 

 

Back Squat 

60%x3,67.5%x3

72.5%x3x7

72.5%x3+

 

Accessory - 

 

Your Number Kipping Pull Ups 

 

Conditioning -  

 

Friday Finisher

 

5 Rounds 

5 Deadlifts @110/70 

10 Burpees

 

Flat out sprint

 


Strength is a choice…choose to be strong

Week 43

Monday 231017

 

Focus - 

 

In Pairs One Work One Rest 

Bar @ 45/25

 

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max Deadlifts in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Power Cleans in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max STOH in Remaining Time 

 

Rest 2 Mins 

 

Max Cal Row In 10 Mins 

 

Rest 2 Mins 

 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Deadlifts in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Power Cleans in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max STOH in Remaining Time 

 

 

Tuesday 241017

 

Activation - 

 

3 x 

6 Kang Squats @30/20kg

3 Burpee Vertical Jump 

If slow from burpee - Just vertical Jump

 

Focus - 

 

Back Squat 

65%x4x8

65%x8+

 

Accessory - 

 

Second Kip Technique 

 

Conditioning -  

 

12 Min Amrap 

12 Front Foot Raised Reverse Lunge

12 Ball Slams 

6 Box Jumps @30/24

 

Steady Pace - Don't Explode!!

 

Optional Finisher - 

 

3 Mins Coach Stretch ES

 

 

Wednesday 251017

 

Activation - 

 

Power Warm up 

Ladders and Depth Jumps

 

 

 

Focus - 

 

Build to 85% In 8 Mins

Power Clean and Jerk 

2 Mins Rest 

Use Grace Test Weight + 2.5-5kg

Every 15 Seconds x 10 Mins 

1 Power Clean and Jerk 

 

Conditioning -  

 

Row 

Sale Sharks 

6 x 30 sec on 30 sec off

Max Metres

 

Optional Finisher - 

 

3 Mins Pigeon Pose

 

 

Thursday 261017 

 

Activation - 

 

2 x

45 Sec KB Arm Bar 

10 Hollow Rocks 

50 Ft Bear Crawl

 

Focus - 

 

Strict Press 

65%x4x8

65%x8+

 

Accessory - 

 

Pull Up and Push Away In The Kip 

 

Conditioning -  

 

In Pairs IGYG - 4 Rounds Each 

5 KB Strict Press 

5 KB Push Press 

50 Ft Box Push 

5 Burpees 

50 Ft Box Push 

 

Optional Finisher - 

 

2 Mins Scap/Lat Smash Per Side

 

 

 

Friday 271017 

 

Activation - 

 

3 x 

10 Renegade Rows 

50ft Bottom Up KB Lunges EA

30 HS Hold 

 

Focus - 

 

5 Rounds 

1 Min Chinese Plank 

200ft Front Rack Carry 

 

Conditioning -  

 

In Pairs 

220 Wall Balls 

Ball Must Not Touch The Floor 

If it does 10 Synchro Burpees

 

Optional Finisher - 

 

Recovery Position 3 mins


Strength is a choice…choose to be strong

Week 42

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Monday 16102017

 

3 x 

12 Half Kneeling Bottom Up Press 

30 Sec Side Plank 

 

Focus - 

 

Strict Press

50%x5, 60%x3

70%x1,75%x AMRAP 

 

Accessory - 

 

Second Kip Technique 

 

Conditioning -  

 

21-15-9-15-21

Press Ups 

Sit Ups 

42-30-18-30-42

Du's

 

Optional Finisher - 

 

3 MIns Shoulder Smash ES

 

 

Tuesday 17102017 

 

Activation - 

 

5 Min EMOM 

10 Front Rack Lunges 

10 Push Press 

Run 100m 

 

Focus - 

 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

Rest 2 Mins 

Emom 10 

1 - 7 Thrusters at Fran Weight

2 - 7-10 Pull Ups 

 

Conditioning -  

 

Run 

5x200m 

Rest 45 Seconds 

 

Optional Finisher - 

 

3 Mins Couch Stretch ES

or

Yoga with Georgina 

 

 

Wednesday 18102017 

 

Activation - 

 

3 x 

10 Good Mornings 

10 Kb Renegade Row 

 

Focus - 

 

Deadlit 

50%x5, 60%x3

70%x1,75%x AMRAP 

 

Accessory - 

 

1 - 30 sec Hollow Hold 

2 - 30 Sec Wall Facing HS Hold 

 

Conditioning -  

 

90 Sec Work , 30 Sec Rest x 5

16 Alt KB Snatch 

AMRAP Walking Lunges 

 

Optional Finisher - 

 

3 Min Glute Smash 

 

 

Thursday 19102017 

 

Focus - 

 

Alternating 3 Min Windows x 12

 

1 - 

Row or Run 600m 

 

2 - 

20 Wall Balls 

15 Box Jumps Overs

12 Burpees 

 

3 - 

20 Kb Swings 

50 Air Squats 

50 Du's

 

Courtesy of Warrior Programming

 

 

 

Friday 20102017 

 

 

Activation - 

 

3 x 

12 SA Floor Press EA 

10 Ring Row 3-1-3-1

 

Focus - 

 

Bench 

65%x4x8

65%x8+

 

Accessory - 

 

Pull Up and Push Away In The Kip 

 

Conditioning -  

 

10 Min Amrap 

Run 200m 

3 Wall Climbs 

 

Optional Finisher - 

 

3 Min Per Side Pec Smash 


Strength is a choice…choose to be strong

Week 41

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Monday 09102017 

 

Focus - 

 

In Pairs You Go I Go 

 

5 Rounds Each 

In 90 Seconds 

20 Wall Balls 

Amrap DU's 

Score is Total Du's 

 

Rest 5 Mins 

 

5 Rounds Each 

In 90 Seconds 

Row 18/14 Cals 

Amrap Box Jump Overs 

Score is Total BJO

 

 

Tuesday 10102017 

 

Activation - 

 

3 x 

30 Sec Plank Walk 

15 Scap Push Ups 

10 Weighted Glute Bridge 

 

Focus - 

 

Floor Press

50%x5, 60%x3

70%x1,75%x AMRAP

 

Accessory - 

 

5-7 First Kip 

 

Conditioning -  

 

Every 2 Mins x 8 (Alt R then L)

5 KB Strict Press

10 KB Push Press 

15 Kb swings 

In Remaining Time 

Burpee Box Overs 

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Min Coach Stretch 

 

 

Wednesday 11102017 

Activation - 

 

Barbell Warm Up 

Power Clean 2 Sec Pause 

Jerk - 2 Sec Pause 

 

Focus - 

 

Build to 80% In 8 Mins

Power Clean and Jerk 

2 Mins Rest 

Use Grace Test Weight + 2.5-5kg

Every 20 Seconds x 10 Mins 

1 Power Clean and Jerk 

 

Accessory - 

 

Conditioning -  

 

Row 

4 x 500m

1:1 work to rest

 

Optional Finisher - 

 

2 Mins Lying Wall Hamstring Stretch 

2 Mins Lying Adductor Stretch 

 

 

Thursday 12102017 

 

Activation - 

 

EMOM 9 

1 - 30 Sec Hollow Hold 

2 - 15 KB Swings 

3 - 5 Broad Jumps

 

Focus - 

 

Squat 

50%x5, 60%x3

70%x1,75%x AMRAP

 

Accessory - 

 

20 Sec Wall Facing Hollow Hold 

 

Conditioning -  

 

12 Min Amrap 

10 KB Farmers Lunge

5 Box Jumps 

50ft Box Push 

5 Burpees 

 

Work in pair 

 

Optional Finisher - 

 

2 Mins Couch Stretch 

2 Mins Pigeon Pose 

 

 

Friday 13102017 

 

Activation - 

 

4 Rounds 

10 Bird Dog ES

30 Sec Ring Plank 

30 Sec Side Plank Raises ES

 

Focus - 

 

In 20 Mins Complete

3 x 

200m Front Rack Carry 

10 Half Kneeling Press ES

Row 250m

 

Conditioning -  

 

Funky Friday Surpirse!! 

 

 

 

 


Strength is a choice…choose to be strong

Week 40

images-5.jpeg

Monday 02102017 

 

Activation - 

 

3 x 

10 Half kneeling KB Press 

10 Side Plank Band Pull ES

Run 100m 

 

Focus - 

 

Floor Press 

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory - 

 

Between Sets 

3-8 Strict Press 

 

Conditioning -  

 

10 Min Amrap 

Continuous Movement 

8 Kb Row Each EA - 2 Sec Pause 

8 Press Ups - 2-2-0-1

16 Sit Ups 

48 Du's

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Mins Passive Hang 

 

 

Tuesday 03102017 

 

Activation - 

 

5 Min Amrap 

10 Wall Squats 

5 SA Kb Thrusters EA

10 Hollow Rocks 

 

Focus - 

 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

 

Rest 2 Mins 

 

Emom 10 

1 - 5 Thrusters at 50%

2 - 10 Burpees Over Bar 

 

 

Conditioning -  

 

Row 

In Pairs 

10 min max cal row 

 

Optional Finisher - 

 

90-120 Secs L Sit hold 

 

 

Wednesday 04102017 

 

Activation - 

 

3 x 

10 SA Ring Row 

2 Wall Climbs 

20 Walking Lunges 

 

Focus - 

 

Strict Press

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory - 

 

Between Warm Up 

Sets 20 Secs Beat swings 

Between Working Sets 

3-5 First Kips 

Conditioning -  

 

9 Min Amrap

2 TGU 

4 KB Clean 

8 KB Push Press 

 

Optional Finisher - 

 

2 x 

20 Thoracic Extensions 

1 Min Lat Stretch EA

 

 

Thursday 05102017 

 

Activation - 

 

EMOM 10 

1 - 12/9 Cal Row 

2 - 8-10 Burpees

 

 

Focus - 

 

For Time working at 75% Effort 

2 Rounds 

Run 400m 

30 Box Jumps

30 Pull Ups 

 

2 Rounds 

Run 400m 

30 Alternating KB Snatch

30 Goblet Walking Lunges 

 

2 Rounds 

Row 500m 

50 Du's

50 Sit Ups 

 

Every 2 Mins 5 Burpees 

Where ever you are - Even Running

 

 

Friday 06102017 

 

Activation - 

 

3 x 

12 KB SDHP 

50ft Ghekko Crawl

50 ft Broad Jumop 

 

Focus - 

 

Deadlift

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory -

 

1 - 30 sec Hollow Hold 

2 - 30 Sec Wall Facing HS Hold 

 

Conditioning -  

 

Form Form 

150 KB Russian swings 

Every Break 

10 Press Ups 

 

Optional Finisher - 

 

2 Mins Lying Hamstring Stretch 

2 Mins Glute Smash 


Strength is a choice…choose to be strong

Week 39

Monday 25092017

 

Focus - 

 

EMOM 10 

1- 15-20 Wall Balls 

2 - 10-15 Burpees 

 

Rest 2 mins 

 

EMOM 10 

1 - 10-15 Box Jump Overs 

2 - Row 15/12 Cals 

 

Rest 2 Mins 

 

EMOM 10 

1- 15 GTOH

2 - 30-50 DU's

 

 

Tuesday 26092017

 

Activation -

3 x

10 Hollow Rocks

10 SL Glute Bridge

10 Tempo Press Ups 2-1-0-1

 

Focus -

Strict Press

60%x4x10

60%x10+

 

Accessory -

Between Each Set

10 Hollow To Back Ext

 

Conditioning -

5x5 TGU Each Arm

Row 250m AFAFP Between Sets

 

Optional Finisher -

2 x

20 Thoracic Extensions

1 Min Lat Stretch EA

 

Wednesday 27092017 

 

Activation - 

 

3 x 

5 Tall Box Jumps

10 Kb Cleans 

Row 45 Sec Moderate Effort 

 

Focus - 

 

Build to 80% In 8 Mins

Power Clean and Jerk 

 

2 Mins Rest 

 

Use Grace Test Weight

 

Every 20 Seconds x 10 Mins 

1 Power Clean and Jerk 

 

Conditioning -  

 

5 x 200m 

Rest 45 Seconds 

 

Optional Finisher - 

 

2 Min Front Rack Stretch 

2 Min Calf Stretch 

 

 

Thursday 28092017 

 

Activation -

3 x

1 min Couch Stretch EL

100ft SA OH Lunge/Farmers Carry

50ft Broad Jump

 

Focus -

Back Squat

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory -

Between Each Set

20 Sec Beat Swing

 

Conditioning -

3 Rounds

20 Weighted Step Ups @12/16

20 KB Swings

20 Hanging Knee Raises

 

Optional Finisher -

2 Mins Couch Stretch EL

2 Mins Hamstring Stretch EL

 

Friday 29092017 

 

Activation - 

 

3 x 

30 Sec Passive Hang 

10 Scap Pulls 

1 Min Seated Forward Fold 

 

Focus - 

 

Technique Day 

 

Toes To Bar 

1 - Flexibility 

2 - Motion 

3 - Return 

 

Conditioning -  

 

EMOM 15

1 - 10-12 Hollow Rocks 

2 - 1 Min High Plank 

3 - Run 100-200m 

 

Optional Finisher - 

 

3 MIns PSOAS Release ES


Strength is a choice…choose to be strong

Week 38

Monday 18092017 

 

Activation - 

 

3 x

10 Mixed KB Rack OH Lunge EL 

10 Hollow Rocks 

10 Back Extensions

 

Focus - 

 

Back Squat 

60%x4x10

60%x10+

 

Accessory - 

 

Between Each Set 

20 Sec Beat Swing

 

 

Conditioning -  

 

4 Rounds - For Form

12 OH Lunges

24 Step Ups 

36 Sit Ups 

 

Optional Finisher - 

 

2 MIns Coach Stretch Each Leg 

2 Mins Pigeon Pose 

 

 

Tuesday 19092017 

 

Activation - 

 

3 x 

5 Muscle Clean 

3 Hang Power Clean 

3 Front Squat

3 Push/Split Jerk 

Focus - 

 

Every 3 Mins x x5 Sets 

2PC + 2 FS + 2Jerk 

1,2,3@ 65%

4,5@ 75%

 

Conditioning -  

 

In Pairs 

 

Amrap 12

12 Cal Row 

6 Clusters @42.5/30 

Aim Is unbroken 

 

Optional Finisher - 

 

2 Mins Front Rack Stretch 

2 Mins ES Scap Smash

 

 

Wednesday 20092017 

 

Activation - 

 

2 x 

30 Sec KB Arm Bar 

10 Half Kneeling Sesaw Press EL

10 Pallof Press 

 

Focus - 

 

Floor Press

60%x4x10

60%x10+

 

Accessory - 

 

Between Each Set 

10 Hollow To Back Ext

 

Conditioning -  

 

3 Rounds 

20 Alternting KB Push Press 

30 Sec Ring Plank Hold 

20 Russian Twists

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Mins Passive Hang 

 

 

Thursday 21092017 

 

Focus - 

 

EMOM 30 

1 - 50 Du's 

2 - 8-12 Burpee Box Overs

3 - Row 12-15/9-12 Cals 

 

 

Friday 22092017 

 

Activation - 

 

3 x 

10 Kb Swing - Increase Load 

2 Vertical Jump 

3 Broad Jump 

 

Focus - 

 

Deadlift

60%x4x10

60%x10+

 

Conditioning -  

 

‘Fun Friday’

 

In Pairs 15 Min Amrap 

 

50 Alternating Burpee Slam Balls 

300ft Box Push - Take ball with you

Run 200m 

 

 


Strength is a choice…choose to be strong