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 [...]
Week 28 – 2019
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 27 – 2019
Monday Build up to a 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 26 – 2019
Monday Tempo Back Squat 5X3 @ 33X1 Every 6 Minutes x 3 25/20 Calorie row 50 Squats 75 Double unders Tabata hollow hold Tuesday Bench press 10-8-6-4-2-10 10 Bent over rows between each set [...]
Week 25 -2019
Monday EMOM x 10 Snatch pull + Low hang power snatch Every 4 minutes x 5 12/9 Calorie bike 9 Bar facing 6 Power snatch 50/35kg Tuesday Front Squat 5-5-5-3-3-3-1-1-1 3 rounds 10 Front squats [...]
