Week 3 – 2022
Monday Deadlift 10-8-6-4-2 EMOM x 20 Min 1 – 10 Deadlift 100/70kg Min 2 – 15 Wall balls 9/6kg Min 3 – 15/12 Calorie Row Min 4 – 10 Handstand Push ups Tuesday Turkish [...]
Week 2 – 2022
Monday Front squat 3-3-3-3-3 (first rep 3 second pause in the bottom) (3 high box jumps between each set) Power clean 10 minutes to build to a heavy single EMOM x 10 3 Touch & go Power [...]
Week 1 – 2022
Monday Push Jerk 10-8-6-4-2 EMOM x 15 Minute 1 – 15/12 Cal row Minute 2 10 Push jerks 60/40kg Minute 3 – 10 Toes to bar Tuesday Deadlift 10-8-6-4-4-4 5 rounds Every 5 minutes 400m [...]
Week 52 – 2021
Because of the new COVID regulations if you are over 12 years old you will now have to have a COVID certificate to enter the gym Monday Mikko Salo Triangle EMOM x 40 Min 1 – Bike Min 2 [...]
Week 51 – 2021
Monday Power clean 3-3-3-2-2-2-1-1-1 Every 2 minute x 7 7 burpees 7 Box jumps 24/20” 7 Power cleans 60/40kg Tuesday Back squat 5-5-5-5-5 EMOM x 15 Min 1 – 5 pull ups 10 Push ups 15 [...]
Week 50 – 2021
Monday 7 Rounds 7 Box Jump Overs 24/20” 7 Power Cleans 50/35 7 Toes to Bar 7 Front Squats 50/35kg 7 Lateral Burpees over the bar 7 Push Jerks 50/35kg 7 Pull-ups Tuesday Sumo Deadlift 5-5-5-5-5 [...]
Week 49 – 2021
Monday 4 Rounds 800m Run (Then) 3 rounds of 5 Pull ups 10 Push ups 15 Russian Kettlebell swings 24/16kg Tuesday Bulgarian split squats 4 x 10 Landmine press 4×10 EMOM x 15 Min 1 [...]
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 [...]
