Tuesday 30th September

Max HB Back Squat (Pause)

Saturday 27th September

For time:
21-18-15-12-9-6-3
Thrusters (42.5/30kg)
7,6,5,4,3,2,1
Muscle-ups

Friday 26th September

3 rounds for time:
1 x Block Run
4 Rounds of Cindy*
(* 1 round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats)

Thursday 25th September

EMOM 18 minutes:
ODD: 1 Rope Climb
EVEN: Max Burpee Box Jumps

Wednesday 24th September

WG Bench
5 x 3

Tuesday 23rd September

7 rounds:
2 mins on/off:
2,4,6,…
Power Snatch (50/32.5kg)
Wallballs (9/6kg)
Toes to Bar

 

 Finals Fever is 2 weekends away team

Saturday 20th September

30 minute AMRAP:
In Pairs:
20 Wallwalks
25 Thrusters (50/30kg)
30 Partner Abmat Sit-ups
200m Run
4 Rope Climbs

Friday 19th September

3 rounds for time:
20 KB Swings (32/24kg)
15 Pull-ups
10 OH Plate Lunges (20/15kg)
5 Burpee Box Jumps

Thursday 18th September

20 minute AMRAP:
10 Wallballs (9/6kg)
10 Toes to Bar
Block Run
2 Prowler (20/10kg)

Wednesday 17th Sptember

WG Bench Press 
5 x 5

Tuesday 16th September

5 rounds:
3 minutes on/off:
7 Hang Power Cleans (70/50kg)
7 Front Squats (70/50kg)
7 Deadlifts (70/50kg)
7 Bar Burpees
7 Chest to Bar Pull-ups

Monday 15th September

Back Squat (Pause)
5 x 5

Saturday 13th September

4 rounds:
 1 minute of each:
Double Unders
Wall Balls
Toes to Bar
Plate Twists (20/15kg)
Rest

Friday 12th September

18 minute AMRAP:
30 Ball Slams (9/6kg)
20 Pull-ups
10 Cleans (75/50kg)
Block Run

Thursday 10th September

4 rounds for time:
10 Box Jumps
15 Push Presses (60/40kg)
20 Abmat Sit-ups
25 Air Squats
100m Slam Ball Sprint

Wednesday 10th September

Strict Press
3-3-3-3-3
Push Press
2-2-2-2-2
Push Jerk
1-1-1-1-1

Tuesday 9th September

12 rounds:
1 minute on/off:
4 Muscle-ups
8 Power Snatches
12 Wallballs

Monday 8th September

A) Max Deadlift
B) For reps & time:
90 sec Max Rope Climbs
2 Block Runs

 

 Sniper

Saturday 6th September

8 minute AMRAP:
10 Power Snatches (35/25kg)
30 Double Unders
4 Alternating Front Rack Lunges
Rest 2 minutes
Death by Bar Burpees

Friday 5th September

15 minute AMRAP:
10 Wall Balls (9/6kg)
6 Toes to Bar
200m Run

Thursday 4th September

“Helen”
3 rounds for time:
Block Run
21 KB Swings (24/12kg)
12 Pull-ups

Wednesday 3rd September

Max MG Bench Press

Tuesday 2nd September

7 rounds:
2 minutes on/off:
5 Chest to Bar Pull-ups
10 Thrusters (50/35kg)
15 Bar Burpees
20 Double Unders

Monday 1st September

Max HB Back Squat

Saturday 30th August

For time:
21 Thrusters (45/32.5kg)
9 Toes to Bar
Block Run
15 Thrusters (45/32.5kg)
15 Toes to Bar
Block Run
9 Thrusters (45/32.5kg)
21 Toes to Bar
Block Run

Friday 29th August

For time:
12,9,6,3
Power Snatch (50/30kg)
Chest to Bar Pull-ups
100m Slam Ball Sprint (9/6kg)

Thursday 28th August

4 rounds for reps:
1 min max double unders
1 min max medball clean thruster (9/6kg)
1 min max burpee box jump
1 min rest