Elite results for ordinary people

Friday 21st June

5RFT
50 Double Unders
10 Burpees over Bar
10 Squat Cleans @ 60/40 kg

8 @ 70/45 kg
6 @ 80/50 kg
4 @ 90/55 kg
2 @ 100/60 kg

Time Cap: 20 minutes

Thursday 20th June

A) Every 4 minutes x 4
10 Deadlift - building
10 Russian KB Swings - heavy

B) 9 minute AMRAP
12 HSPU
15 Wall Balls (9/6)

Wednesday 19th June

Barbell Club

A.) ' Heavy Complex'  

1 Hang Snatch, 2 Snatch Balance , 3 OHS - 20 Minutes 

B.) Snatch Grip Deadlift

5-5-5-5 - Build 

C.) Snatch Grip Deadlift

1 x ME @80% of Heavy 5

Wednesday 19th June

35 minute clock;

"Partner Eva"
5RFT
800m Run (4x 200m alternating)
30 KB Swings (32/24)
30 Pull Ups

In remaining time;
AMRAP Synchro Burpees

Tuesday 18th June

A) 2 Power Snatch - EMOM x 12 minutes
Not Touch and Go, hands stay on bar, reset between reps.
Build every two minutes

B) For Time;
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch (40/30)
T2B

Time Cap: 12 minutes

Monday 17th June

A) Back Squat  2-2-2-2 - building to a heavy 2

B) Back squat 2x4 @ 85% of heavy 2

C) 7 minute AMRAP
7 Burpee Box Jump Overs (24/20"
7 D0eadlifts @ 100/70 kg

Saturday 15th June

Barbell Club

A.) Heavy Complex

1 Clean , 2 Thrusters, 1 Front Squat , 2 Push Jerk

B.) Romanian Deadlift

5-5-5 - Build AHAP

C.) Single Arm Kettlebell Press

10-10-10 L&R Build AHAP

Friday 14th June

A) EMOM - 15 minutes

1. 7 Bench Press - building

2. 7R/7L Alternating DB Floor Press - moderate/light

3. 7 Ring Dips


B) For Time;

21-15-9

Overhead Squat @ 42.5/30 kg

T2B


Time Cap: 8 minutes

Thursday 13th June

A) Every 4 minutes x 4

20/15kcal Assault Bike - Max Effort

10  Alternating Front Rack Lunges - building


B) 12 minute AMRAP

5 Deadlifts @ 125/95 kg

10 Burpees over Bar

15 Pull Ups

Wednesday 12th June

EMOM - 21 minutes

1. 10/8 cal Assault Bike

2. 10/8 Wall Balls (9/6)

3. 10/8 KB Swings @ 32/24 kg


Every round add one rep. 11/9, 12/10, 13/11, 14/12, 15/13


Rest 4 minutes


EMOM - 10 minutes

1 round of "Cindy"