Week 38 – 2019
Monday EMOM x 32 Min 1 – 15/12 Calorie row Min 2 – 7 Thrusters 42/30kg + 7 Box Jumps 24/20” Min 3 – 7 Chest to bar pull ups + 7 Burpees Min 4 – Rest Tuesday Minute 0 5 [...]
Week 37 – 2019
Monday Pause Front Squat (3 second pause) 3-3-3-3-3 Every 6 minutes x 3 20 Wall balls 9/6kg 20 Kettlebell swings 24/16kg 20 Box jump overs 20/15 calorie row Tuesday Push press 10-8-6-4-2 12 [...]
Week 36 – 2019
Monday Thruster 10-8-6-4-2 800m Run 50 Thrusters 35/25kg 800m Run 25 Bar facing burpees 800 m Run 50 Thrusters 35/25kg Tuesday EMOM x 5 5 Touch & go power snatch 4 round In a 4 minute [...]
Week 35 – 2019
Monday Push press 6-6-4-4-2-2 One set of strict pull ups after each set Every 6 minutes x 4 30/25 Calorie row 20 Dumb-bell push press 22.5/15kg 15/12 Calorie bike Tuesday Build to a heavy squat [...]
Week 34 -2019
Monday Front Squat 10-8-6-4-2 7 Round 200m run 7 Chest to bar pull ups 7 Front squats 60/40kg 7 Push jerks 60/40kg Tuesday Handstand walk Practice EMOM x 20 Min 1 – 15 toes to bar Min 2 [...]
Week 33 – 2019
Monday EMOM x 10 Odd – 3 pause front squat (3 second pause) Even – 7 strict pull ups EMOM x 20 Min 1 – 20 Wall balls 9/6kg Min 2 – 15/12 calorie bike Min 3 – 20 [...]
Week 32 – 2019
Monday Overhead squat 5-5-5-3-3-3 5 Rounds 2 minutes work 2 minutes rest 20/15 Cal row 10 Overhead squats 50/35kg Max Double unders Tuesday Deadlift 10-8-6-4-2-10 EMOM x 20 Min 1 – 5 [...]
Week 31 – 2019
Monday Back squat 10-8-6-4-2 EMOM x 20 Minute 1 – 10 Handstand push ups Minute 2 – 2 Rope climbs Minute 3 – 50 Double unders Minute 4 – 10 Pistols Tuesday Build to a [...]
Week 30 – 2019
Monday Push press 10-8-6-4-2 4 rounds 10 Pull ups 20 Push press 40/30kg 30 Russian Kettlebell swings 24/16kg 400m run Tuesday Build to a heavy Front Squat Bulgarian split squats 3 x 8 EMOM x [...]
Week 29 – 2019
Monday Thruster 10-8-6-4-2 14 Minute AMRAP 15 Thrusters 40/30kg 30 Double unders 15 Chest to bar pull ups 30 Double unders Tuesday Bench press 10-8-6-4-2-10 In-between each set 10 bent over [...]
