Elite results for ordinary people

Wednesday 08th December

AMRAP in 40 mins - Rest 2 mins after each cycle:

21-15-9

Cals
Dumbbell snatch


15-12-9
Cals

Single arm Dumbbell Thruster


12-9- 6

Cals
Single arm Dumbbell Devils press

Tuesday 07th December

A. Pick a gymnastics skill


B. 3x3 Minute AMRAPs:

3 Power cleans (80/60)

6 Press ups

9 TTB

- Rest 1:00 between rounds-

Monday 06th December

A1.) Paused Front squat 5x5


A2.) Single Arm DB rows 5x8-12


B.) 2 rounds for total reps:


3 mins max Cals

2 min max Burpees

1 min max Double Unders

1 min Rest


Friday 03rd December

A.) Trunk Work

Complete the following for quality:

3 Sets
0:30 Pillar Hold
3R/3L Leg Pick up & place in Pillar position



B.) Catch up session - Catch up on missed lifts

     from the week


C.) 5 rounds for time : 


      10 Dual Dumbbell Deadlifts (22.5/15)

      20 Wallballs (9/6)

      40 Double Unders

Thursday 02nd December

A.) STOH Complex

1 Push Press  + 2 Push Jerk + 3 Split Jerk

B.) In pairs for time :

5000m C2 Bike

100 Amercian KB swings (32/24)

75 Power C&J (42.5/30)

50 TTB

25 Muscle ups

Wednesday 01st December

A.) Every 90 seconds for 20 Rounds

10 Air Squats

10 Press ups

10 Sit ups


-Rest 5 mins-


B.) Every 90 seconds x 7 rounds

200m Run

- Scale to E2MOM x 5 rounds -

Tuesday 30th November

A. Pick a gymnastics skill

- RETEST



B. Max Ring support hold

     Max Hollow hold

     Rest 1:1

     3 rounds



C. For time : 2K Row

Monday 29th November

A. Rear foot elevated split squat 

    10/10 - 8/8 - 6/6 - 4/4 (R&L) Build



B. AMRAP in 5 mins : 8/6 Cal Echo Bike

                                      8 Power snatch (42/5/30)


    Rest 2:30


   AMRAP in 5 mins : 8 Bar facing burpees

                                     8 Thrusters (42.5/30)

Friday 26th November

A.) Complete the following for quality:

Trunk Work:

3 Sets

10R/10L Get Up Sit Ups

0:60 Deadbug Home Position



B.) Catch up session - Catch up on missed lifts

     from the week


C.) 12 minute AMRAP:

15 Cal row

12 power snatch (42.5/30)

9 Burpees over bar

Thursday 25th November

A. Thruster 5-5-3-3-1-1-1-1



B. In pairs for time :

50-40-30-20-10

Wallballs (9/6)

Pull ups