Elite results for ordinary people

Saturday 19th January

Barbell Club

A.) 3 Position Snatch - Heavy Single 

B.) EMOM for 12 Minutes - 70%-80% of Part A

C.) Banded Hamstring Curls

20-20-20

Friday 18th January

A1) Pull ups 4 x 4-8

A2) Press ups 4 x max


B) 'JACKIE'

    For time :

 1000m row

 50 thrusters (20/15)

 30 pull ups

Thursday 17th January

A) Deadlift - Heavy 5

Then 3x5 @ 90% of heavy 5



B) 6 min window :

    50 wallballs (9/6)

    50 alt DB snatch (22.5/15)

    Remaining time - Max Double unders

Wednesday 16th January

Barbell Club

A.) 3 Position Clean & Jerk - Heavy Single

B.) EMOM for 12 Minutes -70-80% of Part A

C.) 20-20-20 Banded Hamstring Curls

Wednesday 16th January

In pairs : For time


1600m run > 100 cal row > 100 burpees


1200m run > 75 cal row > 75 burpees


800m run > 50 burpees > 50 burpees


400m run > 25 cal row > 25 burpees

Tuesday 15th January

A) Push press - Heavy 5

     Then 3x5 @ 90%


B) EMOM x 12 mins (alt)


1. 12 Dumbbell Push press (2x22.5/15)

2. 12 pull ups

Monday 14th January

A) Front Squat - Heavy 5

     Then 3x5 @ 90%


B) 21 - 15 - 9

    Cal assault bike

    Dumbbell box step overs

    (2x22.5/15 / 24"/20")

Saturday 12th January

Barbell Club

A.) Hang Clean - Heavy Double

B.) Split Jerk - 5-5-5- Build

C.) Romanian Deadlifts

7-7-7 - Build (AHAP)

Friday 11th January

A) Barbell split squat 3x10


B) 12 min AMRAP :

12 American KB swings (32/24)

12 Box jump overs (24"/20")

Thursday 10th January

A) Strict Pull ups / Negatives / Chin over bar holds

    Max effort set then 3x50%


B) 15-14-13-12-11-10-9-8-7-6

   Wallballs (9/6)

   10-9-8-7-6-5-4-3-2-1

   Pull ups