Week 42 – 2021
Monday 30 minute EMOM Min 1 – 8 Thrusters + 4 lateral Burpees over the bar Min 2 – Calorie row Min 3 – 8 Power Snatch + 4 lateral Burpees over the bar Min 4 – Calorie [...]
Week 41 – 2021
Monday A) Dumb-bell single arm press 8-8-8-8-8 B) Single arm Dumb-bell row 8-8-8-8-8 5 rounds 30 seconds work 30 seconds rest # Wall walks # Double unders # Ski erg Tuesday Pause Front [...]
Week 40 – 2021
Monday Front Squat 5-5-3-3-1-1-1 EMOM x 10 Min 1 – 10 Thrusters Min 2 – 10 Pull ups Tuesday 15 minute to build Squat Snatch 15 minute EMOM Min 1 – 12 Toes to bar Min 2 [...]
Week 39 – 2021
As of the 4th of October, we will be adding back the conditioning class at 18:30 Monday, Wednesday and Friday. These classes will have a focus on cardio (run, bike, row, ski) Body weight [...]
Week 38 – 2021
Monday Every 2 minutes x 5 20 Wall balls 9/6kg Max Calorie row in the remaining time Rest 4 minutes Every 2 minute 20 Russian Kettle-bell swings 32/20kg Max Calorie Echo bike in the [...]
Week 37 – 2021
Monday Slant Board Front Squats 5-5-5-5-5 4 Broad jumps after each set 400m run 40 Wall balls 9/6kg 400m run Tuesday 5 Rounds 5-10 Piked Handstand push ups 5-10 Strict toes to bar EMOM x 20 [...]
Week 36
Monday Pause Back squat 5×3 3 high box jumps between each set EMOM x 20 Min 1 – 15/12 Cal Ski Min 2 – 10 Toes to bar Min 3 – 10 Box jumps 30/24” Min 4 – 10 Chest [...]
Week 35 – 2021
Monday Every 10 minutes x 3 45/35 Calorie Row 35/25 Calorie bike 25 Down ups 8 minute time cap per round Tuesday EMOM x 10 Min 1 – 5 Bar Muscle ups Min 2 – 50 Double unders A) 5 x [...]
Week 34 – 2021
Monday Bench Press 6-6-6-6-6 10 ring rows between each set 12 minute time cap 50-40-30-20-10 Double unders Sit ups In the remaining time AMRAP 10 Push ups 20 Box step ups 24/20” Tuesday Front [...]
Week 33 – 2021
Monday Power Snatch + Hang Squat Snatch EMOM x 10 Snatch pull (with 3 second pause at the knee) Back Squat 10-8-6-4-2-2-2 Tuesday 10 minute EMOM Min 1 – 5 Piked handstand push ups Min 2 [...]
