Week 48 – 2021
Monday Thrusters 10-8-6-4-2 4 rounds 3 minute AMRAP 4 Dumb-bell Thrusters 22.5/15kg 6 Toes to bar 24 Double unders Rest 3 minutes Tuesday Bulgarian Split squat 4×10 Landmine Press [...]
Week 47 – 2021
Monday 4 sets 90 seconds at each station 8 Slant board goblet squat Tempo (31×1) 8 Chest supported row (3012) 8 Ab roll out 15 minute AMRAP 10 Push ups 20 Russian Kettle-bell swings [...]
Week 46 – 2021
Monday Push Press 3-3-3-2-2-2-1-1-1 10 minute AMRAP 7 Hang cleans 42.5/30kg 7 Shoulder to overhead 42.5/30kg 30 Double unders Tuesday EMOM x 10 Power Snatch + Hang squat snatch EMOM x 12 Min [...]
Week 45 – 2021
Monday EMOM x 16 Min 1 – Bar Muscle ups / Pull ups Min 2 – 40 seconds Echo bike A1) Floor press 10-8-6-6-6 A2)Gorilla row 5×20 Tuesday Bulgarian Split squats 4 x 10 3 [...]
Week 43 – 2021
Monday Overhead squat 3-3-3-3-3 8 rounds 1:30 work 1:30 rest alternate between A and B A) AMRAP 5 Chest to bar pull ups 10 Bar facing burpees B) AMRAP 5 Toes to bar 10 Overhead squats [...]
Week 43 – 2021
Monday Push press 10-8-6-4-2 Jack 20 minute AMRAP 10 Push Press 50/35kg 10 Kettlebell swings 24/16kg 10 Box Jumps 24/20” Tuesday Every 3 minutes x 5 400m run 10 Toes to bar EMOM x 15 Min 1 [...]
Week 42 – 2021
Monday 30 minute EMOM Min 1 – 8 Thrusters + 4 lateral Burpees over the bar Min 2 – Calorie row Min 3 – 8 Power Snatch + 4 lateral Burpees over the bar Min 4 – Calorie [...]
Week 41 – 2021
Monday A) Dumb-bell single arm press 8-8-8-8-8 B) Single arm Dumb-bell row 8-8-8-8-8 5 rounds 30 seconds work 30 seconds rest # Wall walks # Double unders # Ski erg Tuesday Pause Front [...]
Week 40 – 2021
Monday Front Squat 5-5-3-3-1-1-1 EMOM x 10 Min 1 – 10 Thrusters Min 2 – 10 Pull ups Tuesday 15 minute to build Squat Snatch 15 minute EMOM Min 1 – 12 Toes to bar Min 2 [...]
Week 39 – 2021
As of the 4th of October, we will be adding back the conditioning class at 18:30 Monday, Wednesday and Friday. These classes will have a focus on cardio (run, bike, row, ski) Body weight [...]
