Tuesday 25th September

In teams of 3: Complete 4 rounds each: Athlete 1: Run 400m Athlete 2: 200m FR KB Carry 12/8kg x 2 Athlete: 3: Max Cal row All athletes work at same time. Rotate onto next movement when all athletes back at rower. Score = Total time – total calories

Read More

Monday 24th September

Skill / Strength 15 mins to establish a heavy set
1 Snatch Grip Deadlift
1 High Hang Snatch
1 Low Hang Snatch Metcon AMRAP 10 5 Muscle Ups 10 Hang Power Snatch 50/35kg

Read More

Thursday 20th September

Accessory 5 Rounds NFT 10 x DB Bicep curls Suitcase KB hold :30 each arm Metcon For time: 5 deficit handstand push-ups (4/2”) 5 power cleans, 82.5/55kg 10 strict handstand push-ups 10 power cleans, 70/50kg 20 handstand push-ups 20 power cleans, 60/45kg 40 ring dips 40 power cleans, 45/30kg

Read More

Tuesday 18th September

Accessory 5 Rounds NFT 10 x Pendlay rows 1 min handstand hold or :30 plank :30 hollow hold Metcon 4 rounds of: (:40 work :20 rest) burpee pull-up (2 reps) Wallballs 9/6kg Row KBS 24/16kg

Read More

Monday 17th September

Accessory work week Alternate between the two movements Barbell glute bridge 10-10-10-10-10 Seated tricep extension 10-10-10-10-10 (L + R) Metcon 100 squats 4 rope climbs 75 squats 3 rope climbs 50 squats 2 rope climbs 25 squats 1 rope climb

Read More

Saturday 15th September

In Partners (alternating movements) 10 Rounds for Time 100 meter Run 5 Box Jumps 30/24” 10 Kettlebell Swings 24/16kg 15 Shoulder to overhead 40/30kg 20 Back Squats 40/30kg

Read More

Friday 14th September

Friday “Paul Martini” For Time 20 Burpees 5 Deadlifts 140/100kg 20 Toes-to-Bars 5 Deadlifts 140/100kg 20 Wall Balls 9/6kg 5 Deadlifts 140/100kg 20 Hand Release Push-Ups 5 Deadlifts 140/100kg

Read More