Friday, May 1st

A) Hang Power Snatch x 5,5,3,3,3

B) Deadlift 3 x 3 @ 80% of 1 RM

C) 50 Box Jumps
40 Pull-ups
30 Burpees
20 Power Clean (135/95)
10 Muscle ups or Ring Dips or close hand push-ups
15 minute Time-cap


Thursday, April 30th

A1) Weighted Push-ups 4 x 8
A2) Pendlay Row 4 x 8

B) EMOM 15
1) 7 Thrusters at a tough weight but able to do all sets unbroken
2) 30 second row sprint
3) 9 Toe to Bar

C) Gymnastics Practice of Choice


Wednesday, April 29th

A) Back Squats 4 x 5 @ 85% of 3RM

B) 18 minutes at Aerobic Pace
2 min Row
10 Push-ups
20 Walking Lunges
30 second Single arm OH Carry each arm

C) 2 rounds
Ring Plank 40 – 60 seconds
Supermans 45 seconds


Tuesday, April 28th

A) Push-Press 4 x 4 @ 90% of 5RM

B) Strict Pull-ups 3 x ME -1 rest 90 seconds

C) 4 rounds of
15 Russian KB Swings (70/53)
400m Run
rest 1 minute
15 minute time-cap


Monday, April 27th

A) Power Clean 5 x 2 @ 85% of 1RM

B1) Goodmornings 3 x 8
B2) DA KB Front Squat 3 x 8

C) 8 minute AMRAP
30 Double Unders (75 SUs)
15 WallBalls
10 Toe to Bar


Saturday, April 25th

A) 2 rounds
7 RA KB Clean
7 RA KB Push Press
9 Goblet Squat
7 LA KB Clean
7 LA KB Push Press
9 Goblet Squat

B) In Teams of Two
70 Deadlifts
120 Burpees
1 Partner does a Farmers Carry while the other does 7 Deadlifts and 12 burpees until they get back then switch places until completion of all reps.


Friday, April 24th

A) Front Squats 4 x 5 all heavy

B) ‘Helen’
3 rounds for time
400m Run
21 KB Swings
12 Pull-ups

Friday Finisher: Max effort Ring Hold


Thursday, April 23rd

A1) Barbell Step-ups 4 x 8 each leg
A2) OH KB Carry 4 x 30 seconds each arm

B) 12 minute AMRAP
200m Run
Box Jump
Toe to Bar
Ascending Reps 3,6,9,12,15 etc. keep adding 3 reps every round


Wednesday, April 22nd

A1) Power Clean 5 x 3 @ 80% of 1RM reset between reps
A2) Weighted Push-ups 5 x 5

B) 20 minute Aerobic Pace
2 minutes Rowing
8 Light Hang Power Cleans (around 50% of 1RM)
5 Handstand Push-ups or 20-30 second HS Hold
20 Weight Plate Russian Twists


Tuesday, April 21st

A) Back Squats 4 x 5 @ 80% of 3RM

B1) Ring Row 3 x 10 feet elevated if possible
B2) Strict Toe 2 Bar 3 x 10

C) 4 rounds of
7 C2B Pull-ups or Pull-ups
11 WallBalls
30 Double Unders (75 Singles)
rest 1 minute between rounds