Saturday 18th November 2017

A: ‘Andy’

For time, wearing a 10/7kg vest (Optional):
25 thrusters, 50/35kg
50 box jumps, 24/20”
75 deadlifts, 50/35kg
1.5-mile run (Trail loop + 800m)
75 deadlifts, 50/35kg
50 box jumps
25 thrusters, 50/35kg

Friday 17th November 2017

A: On the minute for 10 minutes

1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

B: 5 rounds for time

5 Shoulder to Overhead (60/42.5kg)

10 Toes to Bar

20 Double Unders

Thursday 16th November 2017

A: Every 2 minutes for 40 minutes

– 5x Deadlift

– 60 secs of Push ups

– 20x Walking Lunge

– 60 secs of HSPU (Strict or Kipping)

Wednesday 15th November 2017

A: Back Squat

7 x 5 reps

Guide: 75% + 2.5-5kg on last time

B: OMEM 10

5 DB Snatch (R)

5 DB Push Press (R)

5 DB Snatch (L)

5 DB Push Press (L)

Monday 13th November 2017

A: ‘Remembrance Workout’

AMRAP 18

11 Hang Power Snatch (35/25kg)

11 Burpees

11 Thrusters (35/25kg)

11 Pull ups

*Rest exactly 1 Minute at Minute 11.

B: Bodybuilding work

Saturday 11th November 2017

A: Work to a heavy Snatch double

B: 3 rounds for time

10 Squat Snatch (60/42.5kg)

30 Wall Balls (9/6kg)

Thursday 9th November 2017

A: 20 minutes
Minute 1: 15/12 Calorie Row
Minute 2: 15 Toes to Bar
Minute 3: 15 Deadlifts (100/70kg)
Minute 4: Rest

B: Perform 50 reps of Reverse Snow Angles
*Slow and Controlled

Wednesday 8th November 2017

A: Skill work – 20 mins
Double KB Snatch
Double KB Clean & Jerk

B: 5 rounds for time
30 Plate Overhead Walking Lunge (20/15kg)
60 Double Unders

Tuesday 7th November 2017

A: Teams of two complete anyhow;
120 Push ups
100 Ring Dips
80 HSPU
60 Bench Press (70/47.5)
40 Push or Split Jerks (70/47.5)
20 Push Press (70/47.5)

Monday 6th November 2017

A: Back Squat
5 sets x 7 reps
*All at 70% 1RM + 2.5 – 5kg on last time

B: Every 30 secs for 6 mins (12 sets)
5 KB Swings (32/24kg) + 5 Pull ups

Friday 3rd November 2017

A: Power Clean
10-5-3-1-1-1-3-5-10 reps

*rest as needed between sets

B: Banded Face Pulls
3 x 15 reps

Thursday 2nd November 2017

A: 3 rounds for Max reps (25 minutes)
60 secs: Row for Calories
– Rest 60 secs –
60 secs: Thrusters (42.5/30kg)
– Rest 60 secs –
60 secs: Toes to Bar
– Rest 60 secs –
60 secs: Lateral Burpee Box Overs (24/20”)
– Rest 2 minutes –

Wednesday 1st November 2017

A: Back Squat

3 sets x 9 reps

Guide: 65% + 2.5 – 5kg

B: AMRAP 7

5 Sumo Deadlift Hi-Pulls (50/35kg)

5 Strict HSPU

4D2180DE-1665-435B-93D0-EB27F460D321

Tuesday 31st October 2017

A: 30 minutes

Minute 1: 20 KB Snatch (24/16kg)

Minute 2: 15 Box Jump Overs (30/24”)

Minute 3: 10 Ring Dips

Monday 30th October 2017

A: With a Partner in a you go, I go format

AMRAP 16

10 Bench Press (60/42.5kg)

10 Hang Power Cleans (60/42.5kg)

B: Midline

12-9-6-3 reps

Strict Toes to Bar

Banded Good Mornings

FRiday 27th October 2017

A: For time
60 single-leg squats, alternating
50 wall-ball shots, 9/6kg
40 box jumps, 24/20”
30 deadlifts, 82.5/60kg
20 power cleans 82.5/60kg
10 front squats 82.5/60kg

Thursday 26th October 2017

A: For time(s)
15-12-9
Calorie Row
Power Snatch (42.5/30kg)
– Rest –

B: 15-12-9
Calorie Row
Clean & Jerks (42.5/30kg)

C: Midline work
3 x 1 minute
Partner Leg Push Downs

Wednesday 25th October 2017

A: ‘Barbara’

5 Rounds for time

20 Pull ups

30 Push ups

40 Sit-ups

50 Squats

-Rest exactly 3 minutes between rounds-

Tuesday 24th October 2017

A: Squat Snatch – 12 mins (3 rounds)
Min1: 3x (80%)
Min2: 2x (85%)
Min3: 1x (90%)
Min4: rest

B: AMRAP 10 (Open 11.4)
60 Bar Facing Burpees
30 OHS (55/40kg)
10 Muscle ups

Monday 23rd October 2017

A: Back Squat

7 sets x 5 reps

All at 75% 1RM

B: For time

500 Double Unders

Saturday 21st October 2017

A: Squat Clean Percentages

B: For time

800m Run

6 Rounds of ‘The Chief’

400m Run

4 Rounds of ‘The Chief’

200m Run

2 Rounds of ‘The Chief’

Friday 20th October 2017

A: Teams of 2 (you go, I go)

20 total rounds of:

12/10 Calorie Row

6 Muscle ups

Thursday 19th October 2017

A: 21-15-9 reps

Push Jerk (60/42.5kg)

Toes to Bar

B: 12 minute – Skill work

Rope Climbs

Z-Press

Wednesday 18th October 2017

A: Build to a heavy 5-rep Deadlift

B: 1 min on // 1 min off

Complete 100 Burpee Box Overs in as few of sets as possible.

Rx’d: 24/20”

F40FA6E2-7747-43FA-86C4-C551261BFDF6

Tuesday 17th October 2017

A: 3 rounds for time
75 Double Unders
50 Air Squats
25 Overhead Squats (35/25kg)

B: 12 minutes with Partner alternating
Partner 1: 60 secs Easy Row
Partner 2: Kipping HSPU (70% Intensity)

Monday 16th October 2017

A: Back Squat – 5 sets

x7 reps (All at 70-% 1RM)

B: For time

100 Pull ups

Saturday 14th October 2017

A: 3 rounds for time
20 Wall Balls
15 Calorie Row
10 Deadlifts (100/70kg)

– Rest –
For time
60 Wall Balls
45 Calorie Row
30 Deadlifts (100/70kg)

Friday 13th October 2017

A: Upside down work for 12-minute timer
Cycle through OMEM

Min1: 15-30s HS Hold Against Wall (Chest Facing)
Min2: 5x Handstand or Headstand Kick ups against wall
Min3: 15-30s Headstand Hold in Bottom of kipping HSPU
Min4: 5-10x Kipping HSPU

B: 2 rounds for time
18 Box Jumps (24/20”)
15 Toes to Bar
12 DB Thrusters (20/15kg)
9 Chest to Bar Pull ups

Thursday 12th October 2017

A: : For time
1000/800m Row
25 Burpees
15 Shoulder to Overhead (70/47.5)

B: For time
1000/800m Row
20 Burpees
20 Shoulder to Overhead (60/42.5)

C: For time
1000/800m Row
15 Burpees
25 Shoulder to Overhead (50/35kg)

Wednesday 11th October 2017

A: 20 minutes
Odd: 10x Hang Squat Cleans (50/35kg)
Even: Between 3 – 7 Muscle ups

B: Midline work
5 rounds (not for time)

20 Mountain Climbers
20 seconds Single Leg Plank (R)
20 Mountain Climbers
20 seconds Single Leg Plank (L)

Tuesday 10th October 2017

Back Squat
3 sets x 9 reps
*All at 65% 1RM

B: AMRAP 15
50ft HS Walk
50ft Broad Jump
50ft Walking Lunge

AFC32CC4-CFB1-4C05-926C-9A6AC68A07F5

Monday 9th October 2017

A: Push Jerk or Split Jerk

7 sets x 7 reps

B: AMRAP 8

30 Double Unders

20 Push ups

10 Ring Dips

31ADAE4E-46C4-44EA-8876-EEC5F9D59E55

Saturday 7th October 2017

A: ‘Hollywood’

For time
Run 2000m
22 Wall Balls (12/9kg)
22 Muscle ups
22 Wall Balls
22 Power Cleans (80/55kg)
22 Wall Balls
Run 2000m

Friday 6th October 2017

A: 20 sets (10 sets each)

500m Row

*alternate with Partner

**During rest perform 7 High Box Jumps

Thursday 5th October 2017

A: Push Press

5-4-3-2-1 reps

B: Every 3 minutes for 4 sets

30 KB Swings (24/16kg)

15 Toes to Bars

AMRAP Push Press (50/35kg)

-no rest between sets-

Barbara Piguey 4

Wednesday 4th October 2017

A: AMRAP 10
3-6-9-12-15-18..: Syncro Burpee Box Overs (24/20”)
3-6-9-12-15-18..: Syncro Deadlifts (100/70kg)

B: 3 Sets
15x DB Skull Crushers
(1x DB in each hand)
– Rest as needed –

Tuesday 3rd October 2017

A: For time (30 minute Cap)
21-15-9 reps (All Synchronized)
DB Snatches (22.5/15kg)
Bar or Ring Muscle ups

Monday 2nd October 2017

A: Work up to 90% 1RM Back Squat

B: Teams of two
0:00 – 2:00: Handstand Push ups (Partner 1)
2:00 – 4:00: Handstand Push ups (Partner 2)
4:00 – 6:00: Double Unders (Partner 1)
6:00 – 8:00: Double Unders (Partner 2)
8:00 – 10:00: 1RM Back Squat (Partner 1)
10:00 – 12:00: 1RM Back Squat (Partner 2)

Friday 29th September 2017

A: Every 2 minutes – 7 sets

Hang Squat Snatch x3 reps

B: For time

120 Double Unders

60 Chest to Bar Pull ups

60 Hang Power Snatch (42.5/30kg)

120 Double Unders

Thursday 28th September 2017

A: Work up to a heavy Double Front Squat

B: 10 minutes

Odd: 10 Deadlifts (125/85kg)

Even: 0:30 secs HSPUs

Tuesday 26th September 2017

Team Series

A: 2RM Bench Press

B: For time in teams of two

100 Calorie Row

100 Toes to Bar

Monday 25th September 2017

‘Team Series’

A: In teams of two, complete for time;

50 Syncronized Wall Balls (9/6kg)

30 Power Cleans (60/42.5kg)

50 Syncronized Wall Balls

20 Power Cleans (82.5/60kg)

50 Syncronized Wall Balls

10 Power Cleans (100/70kg)

Saturday 23rd September 2017

A: AMRAP 20
7 Power Cleans (60/42.5)
14 Push ups
200m Run

B: Midline (not for time)
3 sets
15 – 20 reps : Straight Leg Plate Sit-ups

Friday 22nd September 2017

A: Back Squat
15 minutes to find a heavy 2 reps

B: 3 sets
In a 3-minute window
30 Pull ups
Max distance Row in remaining time
– Rest 3 minutes between sets –

Thursday 21st September 2017

A: Every 2 minutes – Hang Squat Cleans
7 sets x 3 reps
*Climbing

B: 30-20-10 reps
DB Thrusters (15/10kg)
Toes to Bar

Wednesday 20th September 2017

A: OMEM 5
3 Pausing Snatch Deadlifts
*2 second pause below knee
OMEM 5
3 Snatch High Pull
Then…
In 10 mins – Work to a heavy single Power Snatch

B: AMRAP 7
50 Double Unders
10 OHS (60/42.5)

Tuesday 19th September 2017

A: Every 90 secs – Deadlift
10 sets x 2 reps
Start Guide: 70%
Aim: approx. 90%+ 1RM

B: AMRAP 12
20 Deadlifts (60/42.5)
15 Box Jumps (24/20”)
10 Shoulder to Overhead (60/42.5)
5 Muscle ups (Ring or Bar)

Monday 18th September 2017

A: For time (Cap 20 minutes)
80 Double Unders
80 Jumping Lunges
800m Run
400m KB Run (32/24kg), can hold KB anyhow
40 KB Swings (32/24kg)
40 Burpees

B: Bodybuilding
100 Barbell Skull Crushers
100 Barbell Bicep Curls

Friday 15th September 2017

A: AMRAP 6

75 Wall Balls

45 Double Unders

15 Muscle ups

– rest 6 minutes –

*Repeat

Thursday 14th September 2017

A: Overhead Squat

5-4-3-2-1 reps

B: AMRAP 9

200m Plate Carry (20/15kg)

10 Overhead Squats (42.5/30kg)

IMG_0292

 

Wednesday 13th September 2017

A: Teams of 3 – For time

100/75 Calorie Row + 100 Power Cleans

100/75 Calorie Row + 80 Push Jerk

100/75 Calorie Row + 60 Front Squats

100/75 Calorie Row + 40 Thrusters

Rx’d: 60/42.5kg

Tuesday 12th September 2017

A: Every 3 minutes – 7 sets
400m Run
12 T2B

*Score is slowest set!

B: Midline work
100 Supermans

*Not for time

Monday 11th September 2017

A: Every 2 mins – 10 sets (20 mins)
1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk
*climbing

B: AMRAP 8
8 Thrusters (50/35kg)
8 C2B Pull ups
8 Lateral Barbell Burpees

Saturday 9th September 2017

A: Every 3 minutes – 15 mins
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)

B: Every 2 minutes for 5 sets (10 mins)
60 Double Unders
30 Walking Lunges
10 Deadlifts (100/70kg

Friday 8th September 2017

A: AMRAP 30 (Teams of two)

1000m/800m Row
30 Bench Press (60/42.5kg)

* Split Reps anyhow – Only one person working at a time, must complete one movement before moving onto the next!

Thursday 7th September 2017

A: For reps
Min 1: L-Pull ups
Min 3: Shoulder to Overhead (90/60kg)
Min 5: Strict Pull ups
Min 7: STOH (80/55kg)
Min 9: Chest to Bar Pull ups
Min 11: STOH (70/47.5kg)
Min 13: Pull ups
Min 15: STOH (60/42.5kg)

Odd mins are working minutes (push them hard)
Even mins are for rest
*Barbell taken from the floor

B: 2 minutes max distance around the Rig Wheel Barrow Walk

Wednesday 6th September 2017

A: In 6 – 8 sets find a heavy complex of
1x Pause Back Squat (3 second pause in bottom)
+
1x Back Squat

B: For time
200 Double Unders
100 KB Snatch (32/24kg) – Anyhow (hang or floor)
200 Double unders

Tuesday 5th September 2017

A: Every 30 seconds for 10 minutes (20 sets)
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

No rest, straight into…

In 10 minutes;
Find a heavy
1 Power Clean & 1 Push Jerk

Monday 4th September 2017

A: Cindy’
AMRAP 20
5 Pull ups
10 Push ups
15 Air Squats

Or

‘Mary’ (Advanced only)
AMRAP 20
5 HSPU
10 Pistols
15 Pull ups

B: Midline work
3 sets of;

KB Windmills: 5/arm

IMG_0283

Saturday 2nd September 2017

A: In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of dumbbell snatches (22.5/15kg)
2 minutes of double-unders
2 minutes of dumbbell snatches
3 minutes of double-unders
3 minutes of dumbbell snatches

B: HSPU practice – 15 minutes

Friday 1st September 2017

A: AMRAP 5
50/35 Calorie Row
AMRAP of
3 Power Cleans (60/42.5kg)
3 Front Squats
3 Push Jerks
– Rest 5 minutes –
AMRAP 5
35/25 Calorie Row
AMRAP of
3 Power Cleans (70/47.5kg)
3 Front Squats
3 Push Jerks
– Rest 5 minutes –
AMRAP 5
20/15 Calorie Row
AMRAP of
3 Power Cleans (80/55kg)
3 Front Squats
3 Push Jerks

Thursday 31st August 2017

A: 4 sets – 16 minutes
0-2 mins: 20x DB or KB Farmer carry Walking Lunge (Heavy)
2-3 mins: 10x Single Arm DB or KB Row Left (heavy)
3-4 mins: 10x Single Arm DB or KB Row Right (heavy)
*Knee on Bench for SA Rows

B: For time
30 DB Shoulder to Overhead (20/15kg)
30 Alternating Jumping Lunges
30 Burpees
30 Alternating Jumping Lunges
30 DB Shoulder to Overhead (20/15kg)

Wednesday 30th August 2017

A:  For time
50-40-30-20-10 reps
Barbell Thrusters (20/15kg)
*Run 400m after each set

B: Midline work – 10 minutes
Even: 30 secs of Ab-Mat Sit ups
Odd: 30 secs Plank Hold (Elbows)

IMG_0258

Monday 28th August 2017

A: ‘P.K’
In teams of two, alternate full rounds to complete 10 full rounds (5 each)

10 Back Squats (100/70kg)
10 Deadlifts (125/85)
400/350m Row

Saturday 26th August 2017

A: 15 minutes to find a heavy Single Shoulder to Overhead (Anyhow)

B: 5 rounds for time

15 Shoulder to Overhead (50/35kg)

15 Burpees

Thursday 24th August 2017

A: Heavy Single Power Snatch – 15 minutes

B: ‘Randy’

75 Power Snatches (35/25kg)

Wednesday 23rd August 2017

A: 3RM Front Squat

B: 4 rounds for time

21 Wall Balls (9/6kg)

18 KB Swings (24/16kg)

15 Box Jump Overs (24/20″)

12 Burpees

Tuesday 22nd August 2017

A: Heavy Single Power Clean – 15 minutes

B: ‘Diane’

21-15-9 reps

Deadlift (100/70kg)

Handstand Push ups

Monday 21st August 2017

A: 3 rounds
2 minutes: Run 400m into max double unders
1 minute: DB Push Jerks (15/10kg)
1 minute: Pull ups
1 minute: DB Hang Squat Clean (15/10kg)
– Rest 5 minutes –

Saturday 19th August 2017

A: Barbell Strict Press
7 sets x 7 reps
*Climbing

B: AMRAP 9
30 Box Jumps (30/24”)
60 DB Push Jerks (22.5/15kg)
90 Med Ball Cleans (9/6kg)

Friday 18th August 2017

A: AMRAP 3
21/15 Calorie Row
21 Burpees over Rower
Max Thrusters (35/25kg)
– Rest 3 minutes –

AMRAP 3
18/12 Calorie Row
18 Burpees over Rower
Max Thrusters (42.5/30kg)
– Rest 3 minutes –

AMRAP 3
15/10 Calorie Row
15 Burpees over the Rower
Max Thrusters (50/35kg)
– Rest 3 minutes –

AMRAP 3
12/8 Calorie Row
12 Burpees over the rower
Max Thrusters (60/42.5kg)

IMG_0202

Thursday 17th August 2017

A: Bench Press – 20 minutes
7 sets x 7 reps
*Climbing

B: For time (100 rep Benchmark)
100 KB Snatches (anyhow)
Rx’d 24/16kg
*KB always from the hang

Tuesday morning 15th August 2017

Deadlift – 25 minutes
7 sets x 7 reps
*Climbing

B: Midline – 2 sets for times
1 minute: Toes to Bar
2 minutes: Down ups
– Rest 3 minutes-

Monday 14th August 2017

A: Snatch Balance
10 sets x 1 rep
*Climbing only if mechanics are good!

B: ‘Heartbreak Kid’
3 rounds for time
10 Front Squats (80/55kg)
20 Chest to Bar Pull ups
50 Double Unders

Saturday 12th August 2017

A: 27-21-15-9
KB Swings (32/24kg)
Burpees
*400m Run after each set

B: Midline work
3 sets (not for time)
20 Russian Twists (KB or DB)
1x Max Effort Underhand Chin over Pull up Bar Holds
– Rest approx. 2 minutes –

Friday 11th August 2017

A: OMEM 5
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
*all at 50%

Straight into
Every 90 secs – 10 sets
1x Snatch (Climbing)

B: 3 rounds for time
16 T2B
8 OHS (75/50kg)

Thursday 10th August 2017

A: 3 sets – Every 7 minutes
20-25 UB KB Snatch (R)
– Rest 30 secs –
20-25 UB KB Snatch (L)
– Rest 30 secs –
1x Max Effort UB HSPU

*Athletes choice of weights

B: 50-40-30-20-10 reps
Double Unders
Lateral Box Jump Overs (20/16”)

Wednesday 9th August 2017

A: ‘Murph’

For time

1 Mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

*Rx’d: 7 / 10kg Vest

IMG_0189

Tuesday 8th August 2017

A: 15 minutes

Heavy Single Split Jerk

B: ‘SQT’

3 rounds for time

10 Ground to Overhead (30/42.5kg)

200m Sprint

Monday 7th August 2017

A: In 6 – 8 sets, find a heavy complex of

1 Pause Front Squat + 1 Front Squat

B: For time

30/40 Calorie Row

40 Single Arm Overhead Walking Lunge (24/32kg)

IMG_0158

Saturday 5th August 2017

A: ‘Randy on the Run’

5 rounds for time

400m Run

15 Power Snatch (25/35kg)

B: Upside Down Practice

Friday 4th August 2017

A: 6 sets

Back Squat x 3-4 reps

*Controlled Descent

B: OMEM 10

10 Chest to Bar Pull ups + 10 Pistols

Thursday 3rd August 2017

A: Every 2 minutes – 5 sets

8 Double KB Deadlifts

6 Double KB Cleans

4 Double KB Front Squats

*Athlete chooses weight

B: 27-21-15-9 reps

Deadlift (55/80kg)

Ring Dips

Wednesday 2nd August 2017

A: OMEM 5

1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean (all at 50% 1RM Clean)

Straight into….

Every 90 seconds

1x Squat Clean (Climbing to a heavy Single)

B: 3 rounds for time

400m Run

8 Front Squats (60/90kg)

IMG_0148

Tuesday 1st August 2017

A: 5 sets – Every 6 minutes complete;

15/20 Calorie Row

20 KB Swings (24/32kg)

20 Push Jerk (30/42.5kg)

Monday 31st July 2017

A: ‘Karen’

150 Wall Balls (6/9kg)

B: 3 – 4 sets

10 Diamond Push ups

15 Dumbbell Bent over row

20 Strict Press

25 Banded Pull aparts

30 Sit ups

Saturday 29th July 2017

A: ‘Helton’

3 rounds for time

800m Run

30 DB Squat Cleans (15/22.5kg)

30 Burpees

IMG_0116

Friday 28th August 2017

A: 3 rounds for time

10 DB Hang Snatch (R)

10 Toes to Bar

10 DB Hang Snatch (L)

10 Toes to Bar

Rx’d: 15/22.5kg

B: 3 sets (not for time)

100m Gun Walk

30 Standing Plate Skull Crushers

Thursday 27th July 2017

A: Single Arm DB or KB Overhead Squat

5-5-5 reps

B: Bench Press

5-5-5-5-5 reps

C: 3 sets – Every 4 minutes

400m Run

Wednesday 26th July 2017

A: Teams of two

AMRAP 40

Row for max distance (metres)

*While one athlete is rowing, the other athlete performs;

200m Dumbbell Farmers Walk (15/20kg)

50m Dumbbell Waiter Walk (Right)

50m Dumbbell Waiter Walk (Left)

IMG_0088

Tuesday 25th July 2017

A: 5 sets – Every 3 minutes

7 DB Push Press

+ 7 DB Push Jerk

+ 7 DB Split Jerk

B: 5 sets

0:30 seconds – Pull ups

– 2:30 rest –

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