Wednesday the 16th of October

Skill – kipping hspu or handstand

Then

Dianne RX

21/15/9

Deadlift 102/70kg
Handstand pushups

Or

Dianne scaled

21/15/9

Deadlift 80/50kg
Dumbbell pushpress 17/12kg

OVERTIME

5 rounds

10 chest to bar
10 dumbbell box step up (1 dumbbell)
10 ghd situps

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Tuesday the 15th of October

Every six minutes for 5 rounds do:

30 kettlebell swings 24/16kg
30 situps
30 burpees

If you dont complete the round within 6 minutes start a new round

OVERTIME

amrap 10 minutes

5 toes to bar
25 double unders

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Monday the 14th of October

0 to 22 minutes

100 back squats

Take last weeks weight and do the 100 reps as quick as possible in whatever sets and reps you like. Im gonna try 1 set of 12 then 8 sets of 11.

22 to 30 minutes

AMRAP 8 minutes

1 to 4 strict pullups
8 box jump overs
12 pushups

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Monday the 7th to Friday the 11th of October

Monday

100 back squats week 9

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 95kg to 100kg. This is the last increase before the 100 reps for time which will be done next Monday at this weight.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

5/10/15/20/25/30

Box jump overs
Dumbbell pushpress 22/15kg
Situps

OVERTIME

2k row

Minute 1 do 1 burpee, minute 2 do 2 burpees, minute 3 do 3 burpees and so on until the 2k is finished. This is run off a clock, not the timer on the rower.

Tuesday

SKILL – rope climbs – 10 minutes practice

Then

AMRAP 20 minutes
200m run
Max toes to bar or knees to chest
200m run
Max russian kettlebell swings 32/20kg

Overtime

150 cal ski for time

Wednesday

Fran

21/15/9

thrusters 42.5/30kg
pullups

OVERTIME

AMRAP 12 minutes

20 dumbbell snatch
15 cals machine – rotate every round
10 ring rows

Thursday

Active recovery – 30 minutes machines, change machine every 5 minutes then 20 minutes mobility

Aerobic capacity

5k run

Density

30 minutes of:

10 to 15 dumbbell floor press
3 to 10 strict pullups
20 dumbbell glute bridges
10 cal machine

FRIDAY

20.1!!!!!!

Or

AMRAP 20 MINUTES

30 wallballs
20 burpees
10 power cleans 52/35kg

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Thursday the 3rd and Friday the 4th of October

Thursday

Active recovery – 30 minutes machines, change machine every 5 minutes then 20 minutes mobility

Aerobic capacity

5k row

Density

30 minutes of:

10 to 15 seated dumbbell shoulder press
10 to 15 croc rows each arm
20 barbell lunges
10 cal machine

FRIDAY

Teams of 2:

amrap 25 minutes

200m run together
30 thrusters 45/30kg
30 burpees
30 hang squat cleans 45/30kg
30 toes to bar
30 overhead squats

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Wednesday the 2nd of October

Skill – kipping/kipping pullup

Cindy

AMRAP 20 minutes

5 pullups
10 pushups
15 squats

OVERTIME

10 rounds of:

10 bicep curls
10 barbell step ups (barbell on back amd step onto box, 5 steps each leg)

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Tuesday the 1st of October

1. Emom by 8 – 10 to 30 second hanstand hold or 3 to 8 handstand pushups

2. 3 by AMRAP 4 MINUTES with 2 minutes break between rounds

2 to 4 rope climbs
30 box jumps
Max dumbbell push press 22/15kg

OVERTIME

10 minute max cals on bike or rower

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Monday the 30th of September

MONDAY

100 back squats week 8

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 90kg to 95kg. This is the second last increase before the 100 reps for time. We are nearly at our finishing weight, lets dig in and get it done.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

3/6/9/12/15/18/21/24 and so on of:

Burpees
Russian kettlebell swings 32/20kg

OVERTIME

Tabata

Annie

50/40/30/20/10

Double unders
Situps

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Monday the 23rd to Friday the 27th of September

MONDAY

100 back squats week 7

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 85kg to 90kg. Things are starting to get spicy, our legs are becoming incredibly strong and all other squats are becoming easy later in the week. If you have been in this from week one the crippling doms are a thing of the past but you may still feel that you have squated for a few days after. This is the 3rd last jump in weight we will ahve before the 100 reps for time.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

3 power cleans 60/40kg
6 box jump overs
9 situps

OVERTIME

Acid Bath

500m ski
500m row
1000m bike (preferably concept 2 bike but assault or echo will do)

TUESDAY

Skill – rope climb – 10 minutes

emom by 25

1. 5 to 10 handstand pushups or 10 to 20 pushups
2. 20 to 30 lunges
3. 1 to 3 rope climbs
4. 60 seconds plank
5. rest

OVERTIME

16 minute row or ski

every 2 minutes do 10 dumbbell shoulder press 22/15kg

WEDNESDAY

set up your kettlebell before the clock starts

Skill – toes to bar

0 to 7 minutes

emom by 8 – 3 to 10 reps of full toes to bar or half toes to bar, focus on good clean kipping and continuous motion

8 to 10 – rest

10 minutes start:

Helen

3 rounds

400m run
21 kettlebell swings
12 pullups

OVERTIME

40/30/20/10

ghd situps
barbell bi-cep curls (super strict)

THURSDAY

Active recovery – 30 minutes machines, change machine every 5 minutes then 20 minutes mobility

Aerobic capacity

pick a machine

5 minutes on 4 minutes off
4 minutes on 3 minutes off
3 minutes on 2 minutes off
2 minutes on 1 minute off
1 minute on

Density

30 minutes of:

10 to 15 barbell shoulder press
10 to 15 ring rows
10 to 12 barbell step ups
10 cal machine

FRIDAY

Teams of 2:

amrap 7 minutes

20 dumbbell hang clusters 22/15kg
20 burpees
20 toes to bar

rest 3 minutes

amrap 7 minutes

200 meter sprints – you go i go – score is total distance

rest 3 minutes

amrap 7 minutes

20 dball cleans
20 bench press 60/35kg (scale as needed)
20 toes to bar

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Monday the 16th to Friday the 20th of September

MONDAY

100 back squats week 6

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 80kg to 85kg. We have 3 more increases after this week then we take the weight we did on week 9 and do the 100 reps as quick as possible. I will aim to do a set of 12 then 8 sets of 11.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

4 hang power cleans 60/40kg
8 burpees
12 squats

OVERTIME

amrap 10 minutes

12 dumbbell snatch
12 ghd situps
30 double unders

TUESDAY

Skill – handstand or handstand walk – 10 minutes

emom by 24

1. 40 seconds farmers walk with heavy kettlebells
2. 5 to 10 handstand pushups or 10 to 15 pushups
3. 10 to 15 ring rows
4. 40 seconds bear crawl

OVERTIME

3 by 400 meter run

2 minutes rest between each one

WEDNESDAY

set up your bar, box and kettlebell before the clock starts

Skill – toes to bar

0 to 7 minutes

emom by 8 – 3 to 10 reps of full toes to bar or half toes to bar, focus on good clean kipping and continuous motion

8 to 10 – rest

10 to 30 minutes

Jack

amrap 20 minutes

10 pushpress 52/35kg
10 kettlebell swings 24/16kg
10 box jumps 24/20″

OVERTIME

1 set of max wallballs – continuous movement, no pausing when you catch ball

rest 5 minutes and repeat

THURSDAY

Active recovery – 30 minute sled walk with 25/15kg

Aerobic capacity – 4 by 1k row – 4 minutes rest between each one

Density

30 minutes of:

10 to 15 dumbbell floor press
3 to 10 strict pullups
10 to 15 goblet squats with a heavy dumbbell
10 cal machine

FRIDAY

Teams of 2:

amrap 7 minutes

20 squat snatch or squat cleans 52/35kg
20 chest to bar or pullups or 10 bar muscleups

rest 3 minutes

amrap 7 minutes

20 front rack lunges 52/35kg
20 lateral bar burpees

rest 3 minutes

amrap 7 minutes

20 cal bike
20 d-ball cleans 40/30kg

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