Week 34 – 2018
Monday Overhead squat 10-8-6-4-2 5 Rounds 2:30 minutes work 2:30 minutes rest 20/15 Cal row 10 Overhead squats 50/35kg Max Double unders Tuesday 2 rounds of 5 minute AMRAP 10 Deadlifts [...]
Week 33 – 2018
Monday Back squat (build up to a heavy single) EMOM x 20 Minute 1 – 10 Handstand push ups Minute 2 – 2 Rope climbs Minute 3 – 50 Double unders Minute 4 – 10 Pistols [...]
Week 32 – 2018
Monday Sumo deadlift (Build to a heavy single) EMOM x 15 Minute 1 – 10 Handstand push ups Minute 2 – 10 Front rack reverse lunges Minute 3 – 20 V- ups Tuesday Floor press [...]
Week 31 – 2018
Monday Build to a heavy push press 4 rounds 400m run 20 Pull ups 20 Push press 40/30kg 40 Sit ups Tuesday Build to a heavy Front Squat Bulgarian split squats 3 x 8 10 minute AMRAP 5 squat [...]
Week 30 – 2018
Monday Power clean build to a heavy double 10 – 1 Single arm dumbbell press Strict toes to bar 20 Russian twist between each round Tuesday Back squat 10-8-6-4-2-2-2 EMOM x 12 Min 1 [...]
Week 29 – 2018
Monday Push Jerk 10-8-6-4-2 EMOM x 15 Min 1 – 15/12 calorie row Min 2 – 12 Toes to bar Min 3 – 10 Push jerk 60/40kg Tuesday Power Snatch 3-3-3-3-3 Every 2 minutes x 10 3 [...]
Week 28 – 2018
Monday Build up to heavy 3 Power cleans + 3 Front Squats + 3 Jerks (has to be unbroken) Macho Man EMOM 3 Power cleans + 3 Front Squats + 3 Jerks This workout has a 20 minute cap Tuesday 3 [...]
Week 27 – 2018
Monday Back Squat 5-5-5-3-3-3-1-1-1 EMOM x12 (All movements are performed with one kettlebell) 5 swings + 5 Front squats + 5 Push press Odd – Right arm Even – Left arm Tuesday [...]
Week 26 – 2018
Monday In teams of 2 800m sand bag carry 50/30kg 100 Dumb-bell hang clean & jerk 22.5/15kg 100 Toes to bar 100 Dumb-bell front rack lunges 22.5/15kg 100 cal bike (Both dumb-bell movements [...]
Week 25 – 2018
Monday Push press 5-5-5-5-5 Fight Gone Bad 3 rounds 1 minute at each station Wall balls 9/6kg Sumo deadlift high pulls 35/25kg Box Jumps 20” Push Press 35/25kg Rowing Rest Tuesday Power [...]
