Week 16 - Test Week 2

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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

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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

Week 10 - 2018

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Monday 03/05/18

 

Specific Movement Prep

 

18.2A and 18.2B

In 12 Mins

Complete

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

DB Squat @22.5/15kg

Burpee Over Bar

In the remaining time

1 RM Clean 

 

Tuesday 03/06/18

 

3 x

50ft Bottom Up KB Walk EA

20 Shoulder Taps

 

6 Sets Increasing Load

2 Strict press

2 Push Press

2 Push Jerk

The focus is the push jerk for technique

 

3 rounds

6 KB Arnold Press EA

6 Bent Over Row EA

12 Toes To Bar

 

In Pairs

EMOM 12

9/7 Cal Row

AMRAP Ball Slam

Swop each min 

 

Wednesday 03/07/18

 

6 Min Amrap

10 OH Squats

10 PVC Pipe Back Extensions

5 Burpees

 

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

 

3 x

10 SA KB Front Rack Squat EL

10 Side Plank Rotations ES

 

Rest 2-3 Mins

 

3 Rounds

50 Du's

30 Sit Ups

15 Burpees

 

Thursday 03/08/18

 

Every minute, on the minute, for 30 minutes:

 

Minute 1 –

4 Burpee Box Jump-Overs

8 Chest-to-Bar Pull-Ups

Minute 2 –

4 Burpee Box Jump-Overs

6-10 Handstand Push-Ups

Minute 3 –

4 Burpee Box Jump-Overs

10 Wall Balls

 

Friday 03/09/18

 

6 Min Amrap

10 KB swings

5 Press Up Lateral Plank Travel

 

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 SL RDL - Add Load from week 8

20-25 Unbroken Hollow Rocks

 

Tabata

1 - Jumping Lunges 

2 - KB Swings 

 


Strength is a choice…choose to be strong

Week 9 - 2018

28061229_2010654032284572_527803094732030147_o 2.jpg

 

Monday 26/03/18

Specific Movement Prep

18.1

20 min amrap

8 Toes To Bar

10 DB Hang Clean and Jerk @15/22.5

Row 12/14 Cal

Age categories and scaling options will be given. 

 

Tuesday 27/02/18

 

7 Min Amrap

7 Goblet Squats

9 Ring Rows

11 Hollow Rocks

 

For Time: 2 x - 30 Min TC

200 Meter Run

21 Front Squats

21 Pull Ups

21 Burpee Box Jumps Overs

200 Meter Run

15 Front Squats

15 Pull Ups

15 Burpee Box Jumps Overs

200 Meter Run

9 Front Squats

9 Pull Ups

9 Burpee Box Jumps Overs

Cool Down

2 min per side

Couch Stretch

Lat Stretch 

 

Wednesday 28/02/18

 

3 x

6 Good Mornings

12 SA OH KB Lunge EL

 

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 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 - 60 sec high plank

2 - 10 Hollow Rocks 

 

Thursday 01/03/18

 

8 Min Amrap

4 KB Bent Over Row

4 Kb Clean

4 KB Push Press

4 KB Reverse Lunge

Run 100m

 

Push Press

Every 30 Secs x 10

2 Push Press

Rest 2 Mins

Every 30 Secs x 10

2 Push Jerk

Add 2.5-5kg from last time. Week 6

 

5 Rounds for time

15 KB Swings

30 Sit Ups

60 Du's 

 

Friday 02/03/18

 

3 x

6 Kang Squats

6 Box Jumps

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

 

5 Rounds

Run 200m

20 Lunges

Add 10 Squats Each Round 


Strength is a choice…choose to be strong

Week 8 - 2018

27983511_2010650712284904_2740113482286486300_o.jpg

 

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