Workout of the day

Programming

Saturday 21/05

Skill of the day

In a 10 minute window:

3 Cleans + 1 paused split jerk

Start @ 50% 1RM clean and jerk and build

Workout of the day

AMRAP 20:

2 Bar muscle up

4 Line facing burpee

6 Box jumps @ 24/20"

8 DB Alternating hang clean + jerk @ 1 x 22.5/15kg

Monday 23/05

Skill of the day

In a 10 minute window, complete both tests:

Test 1 - Max Unbroken Strict Ring Muscle Ups

Test 2 - Max Unbroken Strict Ring Dips

Workout of the day

3 Rounds for time:

21 KB swings @24/16kg

9 Goblet squats @24/16kg

1 Lap run

(12 minute TC)

Tuesday 24/05

Workout of the day

The "Other" Total

In a 12 minute window:

Find a 1RM clean

In a 12 minute window:

Find a 1RM bench press

In a 12 minute window:

Find a 1RM OH squat

Wednesday 25/05

Skill of the day

Every 1:30 for 10 rounds:

3 Power snatch

* Start at 50% 1RM snatch and build to a heavy 3 for the day

Workout of the day

AMRAP 12:

3 Wall walks

12 Jumping lunges

250m Row

12 Toes to bar

12 Alternating DB Snatch @ 1 x 22.5/15kg

* Rest 30 seconds at the end of each round

Thursday 26/05

Workout of the day

TEAM WORKOUT THURSDAY

Workout to be announced...

Friday 27/05

Skill of the day

In a 10 minute window:

Build to 10RM TNG deadlift

Workout of the day

EMOM 18:

1. 40s Machine

2. 20s DB devil's press @ 2 x 22.5/15kg + 20s double unders

3. 5 Chest to bar pull ups + 10 push up

Saturday 28/05

Workout of the day

4 Rounds for time in pairs:

42 Hang power snatch @ 42.5/30kg

30 Cal machine

42 Thrusters @ 42.5/30kg

15 Syncro burpees

(30 minute TC)

THE COACHES

MEET THE TEAM

We use cookies to ensure that we give you the best experience on our website. See our Privacy Policy for more info.