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Monday 1st October 2018

Public Holiday Build to a 10 rep heavy Push Press AMRAP in 12 min: As far up the ascending ladder of: 2 Push Press 50/35kg 2 Toes to Bar 2 Box Jump Overs 24/20”

Saturday 29th September 2018

In Teams of 2 complete the following broken up any way you like. 10-1 Hang Power Snatch 42.5/30kg Ring Dips (Upscale to Muscle Ups) Push Ups 1 Rope Climb (per round – alternating between partners each round)

Friday 28th September 2018

For Time: 25 Med Ball Squat Cleans 20/14lb 10 Burpees 50 Air Squats 10 Burpees 75 Kettlebell swings 24/26kg 10 Burpees 50 Air Squats 10 Burpees 25 Med Ball Squat Cleans

Tuesday 25th September 2018

Warm up to a heavy triple Hang Power Clean ‘DT’ 5 RFT: 12 Deadlift 70/47.5kg 9 Hang Power Clean 70/47.5kg 6 Push Jerks 70/47.5kg

Saturday 22nd September 2018

Warm up to a heavy Power Snatch + 2 Overhead Squats In pairs, AMRAP of the ascending ladder in 10 min: (each partner will complete the reps on the ladder but will rest whilst the other person completes the whole round. 1 Power Snatch 60kg/42.5kg 1 Overhead Squat 60kg/42.5kg 2 Power Snatches 60kg/42.5kg 2 Overhead Squats 60kg/42.5kg 3 Power Snatches 60kg/42.5kg 3 Overhead Squats 60kg/42.5kg etc...

Thursday 20th September 2018

4 x each for time: 5 Burpees 10 DB Snatch 22.5/15kg 15 Box Jumps 24/20" 1 Rope Climb Rest between each sprint effort

Wednesday 19th September 2018

Push Jerk 3-3-3 Split Jerk 3-2-2-1-1-1 Finisher: Tabata Mash Up (1 round of tabata in total) Hollow Hold V Up Straight into max effort plank hold

Monday 17th September 2018

For Time: 200m Run, 21 Deadlifts 100/70kg 200m Run, 18 Handstand Push Ups 200m Run, 15 Deadlifts 100/70kg 200m Run, 12 Handstand Push Ups 200m Run, 9 Deadlifts 100/70kg 200m Run, 6 Handstand Push Ups

Thursday 13th September 2018

DELOAD WEEK 5 x 2 min rounds: 10 Thrusters 42.5/30kg 200m Sprint Max Thrusters in time remaining 3 min rest between rounds

Wednesday 12th September 2018

DELOAD WEEK EMOM: Snatch, Clean and Deadlift With a running clock, every minute perform 1 lift and add 5kg or 2.5kg to allow approx 5-8 lifts per movement: Start with an empty barbell or 40% of 1RM snatch (whichever is more) and snatch for as long as possible. Once you cannot snatch the weight any longer, clean for as long as possible. Once you cannot clean the weight any longer, deadlift for as long as possible.

Tuesday 11th September 2018

DELOAD WEEK Tabata BB Push Press 20kg/15kg - rest in front rack position Sit ups Jumping lunges Handstand work - wall and walking

Monday 10th September 2018

DELOAD WEEK Suicide sprints 4 x 100m (approx 30 sec work 90 sec rest) Toes To Bar work Hollow Superman work On floor - band under back Active/Inactive on bar Extreme range stretch on bar Kipping swings TTB partner drill

Saturday 8th September 2018

10 Rounds for time - In Teams of 3 (1 person to complete whole movement): 15 Wall Ball 20lb/14lb 12 DB Snatch 22.5/15kg 9 Cals on rower (or 6 cals on bike/ski) 6 Overhead Plate Lunges 20/15kg 3 Wall Climbs But every 2 min 1 person to complete 21 double unders (must rotate through in order)

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