Thursday 24th May 2018

A. Push Press

  • 4-4-4-4-4

B. 12 min AMRAP

  • 15 Burpees
  • 12 Shoulder to Overhead (42.5/60)
  • 9 Pull-Ups

 

Wednesday 23rd May 2018

A. EMOM 10 (10 sets)

Then E90sec for 7.5 mins (6 sets)

1 x Squat Clean and Jerk

B. For time:

  • 30 Squat Cleans (50/70)

12 min cap

Tuesday 22nd May 2018

A. Three rounds (not for time)

  • Single-Leg KB Deadlift x 6-8 each side
  • Barbell Glute Bridges x 6-8 reps
  • Side Plank x 45 seconds each side

B. 3RFT

  • 15 Deadlifts (70/100)
  • 50 Double-Unders

10 min cap

(100 singles)

 

Finisher: Tabata Hollow Rocks/Hold

Monday 21st May 2018

EMOM 30

  • Minute 1 – 10/12 Cal Row or Bike
  • Minute 2 – 8 Burpee BXJO (20?/24?)
  • Minute 3 – 12 Chest-to-Bar Pull-Ups (Scale up to 4-6 Muscle ups or back to pull-ups)
  • Minute 4 – 12 Front-Racked Alternating Reverse Lunges (42.5/60)
  • Minute 5 – 8 HSPU

Saturday 19th May 2018

Chelsea

EMOM 30 

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Complete as many rounds as possible until you fail to finish within the minute.

If fail to get under the minute, then sit out that next minute and start the next round.

Score is total rounds done under time. Therefore if have to sit out one round then score is 29.

Friday 18th May 2018

A. Deadlift

  • 5-5-5-5-5

Superset with some handstand hold/ HSPU practice

E3M

 

B. 12 min AMRAP

  • 200m Run
  • 7 Ground to Overhead (50/70)
  • 15 Sit-ups

Thursday 17th May 2018

A. Back Squat

  • 2-2-2-2-2

E2.5M

 

B. 4 x 2 min AMRAPs

  • Row 250m
  • Max Hang Squat Cleans (42.5/60)

2 mins in between each set.

Score each AMRAP for squat cleans.

Wednesday 16th May 2018

A. Take 10 mins to build to today’s 1RM Strict Press

 

B. “Jack”

20 min AMRAP

  • 10 Push Press (35/50)
  • 10 KBS (16/24)
  • 10 BXJ (20?/24?)

Score rounds and reps.

 

 

Tuesday 15th May 2018

A. EMOM 15

  • 1 x Snatch

 

B. For time:

  • 800m Run
  • 30 Power Snatches (35/50)
  • 800m Run

 

Weight guide: The 30 power snatches should really take no more than 5 minutes.

15 min cap.

Monday 14th May 2018

A. OHS

  • 3-3-3-3-3

E2.5M

 

B. “Fran”

21-15-9

  • Thrusters (30/42.5)
  • Pull-ups

10 min time cap

 

Finisher: 400m Farmers Carry (If time permits)