Elite results for ordinary people

Saturday 23rd March

Barbell Club

A.) Clean & Jerk 6x2+1 @80% of HS

B.) Front Squat 


C.) Dumbell Bent Over Rows 


Friday 22nd March

Open workout 19.5

Thursday 21st March

A) Bench press 5-5-5-5-5

B)  15 min window :

      100 burpees

       Remaining time :

       Max devils press


Wednesday 20th March

Long WOD

In teams of 3 - 2 rounds

5 mins - Max cal bike

5 mins - Max cal row

5 mins - Max alt rounds of Cindy

5 mins rest

Tuesday 19th March

A) Toes to bar or Knees to chest

3 x max effort strict followed by 1 x max effort kipping

B) 10 min EMOM (both movements within the same minute)

     5-10 pull ups

     5-10 press ups

C) Single leg med ball V-sits

    100 reps for quality

D) Standing Palloff press 3x15 per side

Monday 18th March

A) Back squat - Heavy 5

B) Bulgarian split squat - 3x10 per leg

 C) 7 min amrap :
     7 thrusters (60/40)
     7 bar hop burpees

Saturday 16th March

Barbell Club

A.) Squat Snatch - Heavy Single

B.) EMOM 6 Minutes 1 Squat Snatch @90 of HS

C.) Nordic Hamstring Curls 5x5

Friday 15th March

Open workout 19.4

Thursday 14th March

A1) Pendlay rows 5-5-5-5-5

A2) Dumbbell Bench press 5x10

B) 8 min AMRAP

25/18 cal bike

20 toes-to-bars

15 deadlifts (70/50)

Wednesday 13th March

Barbell Club

A.) Heavy Single Clean & Jerk - 20 Minutes

B.) EMOM 6 Minutes 

1 Clean & Jerk @90% of Heavy Single

C.) Nordic Hamstring Curls 5x5