Monday the 11th to Friday the 15th of November

Monday

Every 3 minutes for 5 sets do:

4 deadlift + 8 pushpress

Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress

13 to 18 minutes – rest

18 to 30 minutes

15 pushups
20 situps or ghd situps
25 double unders

OVERTIME

amrap 10 minutes

15 ghd hip ext
15 barbell bicep curls

Tuesday

Skill – rope climb – 10 minutes practice – not emom, practice perfect techique without doing high reps

5 3 minute rounds with 1 minute break between rounds:

5 box jumps 30/24″
5 single arm kettlebell thruster each arm 24/16kg
5 burpees

OVERTIME

2k ski

Wednesday

Barbell skill – squat clean + split jerk

every 90 seconds for 6 rounds do 1 squat clean + 1 split jerk – add weight each round if technique is good

Workout

Nate

amrap 20 minutes

2 ring mu (scale these to pullups, chest to bar or bar mu)
4 handstand pushups
8 kettlebell swings 32/20kg

all 3 of these movements can be scaled so anyone can complete the workout

OVERTIME

30/20/10

wallballs
dumbbell snatch

Thursday

Density

30 minutes of:

20 dumbbell split squats – 10 each leg
20 cal machine
10 to 15 barbell benchpress
15 croc rows each arm

Aerobic capacity

5 k row

Recovery

swim or 30 minute slow run

Friday

Teams of 2:

AMRAP 7 minutes

20 back squats 80/50kg
20 cal bike or row – mix each round
20 dball cleans

rest 3 minutes

amrap 7 minutes

30 thrusters 45/30kg
30 toes to bar
30 bar facing burpees

rest 3 minutes

amrap 7 minutes

40 dumbbell lunges – hold 1 dumbbell 22/15kg
40 ring rows
40 box jump overs

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Monday the 4th to Friday the 8th of November

Monday – deadlift/push strength cycle
Tuesday – gymnastics skill + gymnstics/conditioning
Wedenesday – bar skill + benchmark workout
Thursday – density or aerobic capacity or recovery
Friday – alternating between team workouts and long haul workouts by yourself

Monday

Every 3 minutes for 5 sets do:

4 deadlift + 8 pushpress

Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress

13 to 18 minutes – rest

18 to 30 minutes

AMRAP 12 minutes

1 to 4 strict pullups or bar muscleups or chest to bar pullups
8 pushups
12 double dumbbell lunges 22/15kg

score is total reps completed

OVERTIME

amrap 10 minutes

20 standing dumbbell bicep curls (10 each arm alternating, pick a weight that reasonably good form can be maintained, lower weight mid workout if needed)
20 cal ski

Tuesday

Skill – handstand/handstand pushup/handstand walk – 10 minutes practice – not emom, practice perfect techique without doing high reps

5 3 minute rounds with 1 minute break between rounds:

5 burpees
5 toes to bar or knees to chest
5 box jump overs

OVERTIME

tabata

cals on bike
dball cleans

Wednesday

Barbell skill – hang squat clean

every 90 seconds for 6 rounds do 3 hang squat cleans – add weight each round if technique is good

Workout

Karen

150 wallballs 9/6kg

OVERTIME

amrap 7 minutes

7 overhead squats 42/30kg
14 dumbbell snatch 22/15kg
21 double unders

Thursday

Density

30 minutes of:

20 backrack barbell lunges
20 cal machine
10 to 15 dumbbell bench press
10 to 15 ring rows

Aerobic capacity

10 by 250m row – 1 minute recovery between each

Recovery

40 minute sled pull

Friday

20.5

Or

Manion

7 Rounds For Time

400 meter Run
29 Back Squats 60/42.5kg

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Tuesdsy the 29th to Friday the 1st of November

Hey guys hope everyone had a great bank holiday weekend and are ready to get stuck back into a new 8 week program this week. Well done to everyone on the 10 week squat program, great results all round. The plan for the next 8 weeks is as follows:

Monday – deadlift/push strength cycle
Tuesday – gymnastics skill + gymnstics/conditioning
Wedenesday – bar skill + benchmark workout
Thursday – density or aerobic capacity or recovery
Friday – alternating between team workouts and long haul workouts by yourself

We will start the deadlift/pushpress on Wednesday because of the bank holiday this week.

Tuesday

Skill – toes to bar – 10 minutes practice – not emom, practice perfect techique without doing to many reps

Workout

Every 5 minutes for 5 rounds

30 wallballs
20 toes to bar
10 burpees

Your rest is the time you have left in the 5 minutes

OVERTIME

10 minute team prowler push

Wednesday

Every 3 minutes for 5 sets do

4 deadlift + 8 pushpress

Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress

13 to 18 minutes – rest

18 to 30 minutes

5 chest to bar or bar muscleups
10 dumbbell snatch 22/15kg
15 box jump overs 24/20″

OVERTIME

tabata

Assault bike
Mountain clumbers

Thursday

Density

30 minutes of:

15 cal machine
15 barbell bicep curls
15 overhead dumbbell tricep extensions
20 dumbbell box step ups

Aerobic capacity

10k row

Recovery

40 minute row – every 5 minutes do 2 minutes of mobility

Friday

20.4

Or

Amrap 25 minutes

20 back squats 60/40kg
20 cal bike or ski
20 power cleans 60/40kg
20 situps or ghd situps

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Friday the 25th of October

20.3

Or

AMRAP 20 MINUTES

20 front rack lunges 45/30kg
10 bar facing burpees
1 to 3 rope climbs
200m run

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Thursday the 24th of October

Active recovery – swim or 30 minute run or 45 minutes of mobility

Aerobic capacity

5 × 500m ski – 2 minutes recovery between each

Density

30 minutes of:

10 to 15 dumbbell bench press
10 to 15 croc rows each arm
20 dumbbell hip thrusts
10 machine cals

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Wednesday the 23rd of October

1. Jackie

1000m row
50 thrusters 20/15kg
30 pullups

2. AMRAP 12 minutes

5 dball cleans
10 dball squats (hold dball at chest level)
15 cal machine

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Tuesday the 22nd of October

1. Emom by 8 – 2 to 5 handstand pushups or 20 seconds handstand hold

2. AMRAP 15 minutes

25 burpees
25 boxjumps
25 pushups
25 kettlebell swings 24/16kg

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Monday the 21st of October

0 to 15 minutes – 1 rep max back squat test

15 to 20 minutes – rest

20 to 30 minutes

AMRAP 10 minutes

10 power cleans 60/40kg
20 wallballs 9/6kg
30 double unders

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Friday the 18th of October

20.2

Or

AMRAP 20 minutes

30 cal ski
20 wallballs
10 deadlift 100/65

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Thursday the 17th of October

Active recovery – 60 minute walk

Aerobic capacity

2k row
2k ski
2k run

Density

30 minutes of:

10 to 15 bench press
10 to 15 ring rows
20 dumbbell lunges – 10 each leg
15 cal machine

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