Week 29 – 2021
Monday Thrusters 10-8-6-4-2 EMOM x 10 Min 1 – 10 Thrusters 50/35kg Min 2 – 10 Chest to bar pull ups Tuesday 5 rounds Every 2 minutes 20/15 Calorie bike Max overhead lunge [...]
Week 28 – 2021
Monday 5 sets (every 2 minutes) 3 strict handstand push ups + 7 Kipping 14 minute AMRAP Complete 10 Rounds 30 Double unders 15 Russian Kettlebell swings 24/16kg In any remaining time Max [...]
Week 27 – 2021
Monday Front Squat 5-5-5-3-3-3-1-1-1 EMOM x12 (All movements are performed with one kettlebell) 5 Cleans + 5 Front squats + 5 Push press Odd – Right arm Even – Left arm Tuesday [...]
Week 26 – 2021
Monday Build up to a heavy complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch 12 minute AMRAP 50 Double unders 7 Hang Power Snatch 50/35kg 50 Double unders 7 Push Press 50/35kg [...]
Week 25 – 2021
Monday EMOM x 10 Snatch high pull + Low hang Power snatch + Snatch balance Every 4 minutes x 4 6 Power Snatch 50/35kg 9 Box jump overs 24/20” 15/12 Calorie row Tuesday Front Squat [...]
Week 24 -2021
Monday 12 minute Ski Every 3rd minute 50 Double unders Rest 3 minutes 12 minute row Every 3rd Minute 10 Burpees over the erg Rest 3 minutes 12 minute Bike Every 3rd minute 15 Russian [...]
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 [...]
