Week 23 – 2021
Monday Push Jerk 10-8-6-4-2-2-2 EMOM x 15 Min 1 – 15/12 Cal Row Min 2 – 12 Toes to bar Min 3 – 10 Push Jerks 60/40kg Tuesday Back squat 10-8-6-4-2-2-2 12 minute AMRAP 6 [...]
Week 22 – 2021
Monday Strength (Front Squat) 5-5-5-3-3-3 EMOM x 21 Min 1 – 5 pull ups 10 Push ups 15 Squats Min 2 – 15/12 Calorie row Min 3 – Rest Tuesday Skill (Handstand walk) Every 3 [...]
Week 21 – 2021
Monday Build up to a heavy power clean 10-15-20 Power clean 70/45kg Toes to bar box jump overs 24/20” Tuesday Every 5 minutes x 4 10 Hang power snatch 42.5/30kg 20 Wall balls 9/6kg 30/25 Calorie [...]
Week 20 -2021
Monday EMOM x 10 Snatch high pull High hang snatch Overhead Squat Back Squat 5-5-5-5-5 Double front rack KB lunge 5 x 20m Tuesday Split Jerk (3 second pause in catch) 3-3-3-1-1-1 7 minute [...]
Week 19 – 2021
Monday Deadlift 10-8-6-4-2 4 rounds 2:30 work 2:30 rest 10 Deadlifts 100/70kg 20 Wall balls 9/6kg Max calorie row Tuesday Strict Handstand Push ups EMOM x 20 Min 1 – 50 Double [...]
Week 18 -2021
Monday 10 Rounds 40 seconds work 20 seconds rest Wall balls 9/6kg 5 minutes rest 10 Rounds 40 seconds work 20 seconds rest Rowing for calories 5 minutes rest 10 Rounds 40 seconds work 20 [...]
week 17 – 2021
Monday Thrusters 10-8-6-4-2 4 Rounds 2 minute AMRAP 8 Thrusters 42.5/30kg 10 Bar facing burpees 2 minute rest between rounds Tuesday 3 minute AMRAP 20 Dumb-bell Lunges 22.5/15kg 50 Double [...]
Week 16 – 2021
Monday A1) Deadlift 5-5-5-5-5 A2) Single arm KB strict press 5-5-5-5-5 15 minute EMOM 4 Burpees 6 Box Jumps 24/20” 8 Wall balls 9/6kg Tuesday 10-15-20–25-30 Toes to bar 15-15-15-15-15 [...]
Week 15 2021
Monday Test 1 3 rounds of: 10 strict handstand push-ups 10 dumbbell hang power cleans 50 double-unders Rest 1 min., then: 3 rounds of: 10 kipping handstand push-ups 10 dumbbell [...]
