Monday 7th -Sunday 13th May

Monday

 

10 rds each

12:00 - 48:00 

Partner 

Work / rest 

3/2 x muscle ups / 6 x dips 

6 x power snatches (135,95)

12 x cal row

(36 min cap)

 

Optional Accessories 

1)

5 x 10 barbell rows

With

30 x k/bell Russian twists

2)

5 x 10 one arm rows

With

5 x 1 min plank

 

 

Tuesday

 

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x full clean

1 x hang clean

 

18:00 - 43:00

B)

Back squats 

Work to a 5 rep max back squat

And then

3 x 5 pause back squats @ 70%

With

5 x 8/10 behind neck strict press

48:00 - 56:00

8 min amrap

6/4 x strict pull ups

8 x dumbell thrusters (22.5,15kg)

24 x double unders 

 

Accessories 

1)

5 x Max ghr 

With

5 x 10 pause bent laterals 

2)

5 x 15 ring leg curls

With

5 x 10 one legged dead lifts

And

3 x 20 band pull aparts

 

Wed 

 

A)

30 min gymnastics

 

B)

30 min Strongman

Thursday

 

0:00 - 28:00

A)

Pause Dead lifts 5 x 5

With

3 x 8 bench press

 

35:00 - 47:30

B)

5 rds

Every 2:30

10 x dead lifts (245165)

10 x box jumps (30,24) (step down)

5 x bar muscle ups 

 

50:00 - 57:00

C)

7 min amrap

As far as you can:

1,2,3..... strict reverse grip pull ups

25 x double unders

 

Optional Accessories 

1)

5 x 10 reverse grip barbell rows 

With

5 x 30 second side planks each side

2)

5 x 16 alternate pause k/bell rows

With

5 x 45 second hollow hold

 

 

Friday

 

0:00 - 15:00

Partner wod

A)

25 x t2b

30 x hang power clean and jerks (135,85)

25 x t2b

30 x hang power clean and jerks (155,95)

25 x t2b

30 x hang power clean and jerks (175,105)

25 x t2b

30 x hang power clean and jerks (195,115)

 

22:00 - 32:00

B)

10 min emom

3 x front squats 

 

35:00 - 45:00

C)

Death by front squats @ 185,115

-10 min cap

 

D)

48:00 - 53:00

8 min amrap

8 x strict press (95,65)

16 x Russian swings (24,16kg

 

Optional Accessories 

1)

Pause Pistols 5 x 12

With

5 x 10 pause bent laterals

2)

5 x 15 ring leg curls

With

5 x 10-15 dumbell curls 

 

 

Sat

 

0:00 - 18:00

A)

6 rds

Every 3 min

10 x over head squats (135,95)

8/6 x strict pull ups 

50 x double unders

 

28:00 - 

B)

Partner wod

Work/rest 

5 rds each 

15 x power snatches (75,45)

15/12 x cal row 

 

C)

Partner wod

120/80 x bar dips

 

Optional 

1)

5 x 30 seconds weighted side plank each side

With

5 x 10 seated supported shoulder internal rotations 

2)

5 x 1 leg less rope climb / 2 rope climbs 

With

5 x 10-15 dumbell lying tricep extensions 

 

Sunday

 

A)

5 rds

400 x run

30 x walking lunges 

15 x toes to ring 

30 x anchored sit ups

 

5-7 min break 

 

Team of 3 wod

B)

5 rds each

20/15 x cal ski erg

500 meters bike concept 2

 

C)

5-8 x 10-15 dumbell curls

With

30 x Russian twists 

 

 

Sat 5th May

A)

For time:

0:00 - 10:00

21,15,9

OHS (115,75)

C2b/pull ups

 

12:00 - 22:00

B)

For time:

10-1

Dumbell thrusters (22.5,15kg)

Box jump overs

 

24:00 - 34:00

C)

For time:

30,20,10 - cal row

21,15,9 - Dumbell hang power cleans (22.5,15kg)

 

36:00 - 46:00

10 min emom

Min 1 - 10 x pause double dumbell rows 

Min 2 - 30 x k/bell Russian twists 

 

Optional accessories 

1)

5 x max ghr

With

5 x 10-15 dumbell tricep extensions 

2)

5 x 10 ring or ab wheel roll outs

With

5 x 10-15 dumbell curls 

Friday 4th May

A)

0:00 - 20:00

Partner wod 

Work/rest

-Partner 1 does 15 and 9, then partner two does it and so on till finished the 9 and 5’s also.

15 x c & j (135,85)

9/6 x muscle ups/ 15 x pull ups 

12 x c & j (155,95)

7/4 x muscle ups / 12 x pull ups 

9 x c & j (175,105)

5/2 x muscle ups / 9 x pull ups

 

25:00 - 

B)

Partner work / rest

5 rds each

6 x front squats (185,115) (may use racks)

12 x t2b

36 x double unders 

-t2b 

 

Optional Accessories 

1)

5 rds

300 x row

30 x back extensions 

1 min rest

2)

5 x 10 pause bent laterals

With

5 x 10 seated shoulder supported internal rotations 

Thursday 3rd May

0:00 - 28:00

A)

5 x 3 dead lifts (reset every rep) keep building from weeks before.

With

3 x 8 bench press

-then do heavy sets of 3 bench after working sets.

 

35:00 - 55:00

B)

5 rds

30 x k/bell snatches (change every 5)

10 x dips

10/7 x reverse grip strict pull ups

 

Optional accessories 

1)

5 x 5-10 barbell rows

With

5 x 30 seconds side plank

2)

5 x 6 super slow reverse grip ring rows

With

5 x 1 min plank

Tuesday 1st May

0:00 - 20:00

A)

Back squats 

Work to a 3 rep max back squat

And then

3 x 3 pause back squats @ 70%

 

B)

27:00 - 37:00

For time:

1 x k row

50 x thrusters (45)

30 x pull ups

 

37:00 - 47:00

For time:

750 x row

35 x thrusters (95,65)

20 x strict pull ups 

 

47:00 - 57:00

For time:

500 x row

20 x thrusters (135,95)

10 x bar muscle ups

 

Optional accessories 

1)

5 x 8/10 x Dumbell shoulder press

With

5 x max ghr

2)

5 x 8/10 x press behind neck

With

5 x 10 pause bent laterals

Monday 30th April

A)

0:00 - 15:00

10 rds

Every 90 seconds 

3 x snatch balance  

 

B)

23:00 - 33:00

Isabel @ 135,95 & full snatches 

 

33:00 - 41:00

C)

8 min amrap

5 x strict hspu 

10 x box jumps (30,24)

 

D)

46:00 - 56:00

100 x wall balls

-10 x k2e every time you stop

 

Optional Accessories 

1)

5 x 3/2 x strict muscle ups

With

5 x 15 ring leg curls

2)

5 x 10 reverse barbell rows

With

5 x 30 standing calf raises

Monday 23rd April - Sunday29th

Monday

 

 

0:00 - 15:00

A)

Every 90 seconds 

2 x snatch balance + 1 overhead squat

 

25:00 - 

“Holly Trinity”

B)

12,9,6

Power snatch (135,95)

OHS (135,95)

Thrusters (135,95)

 

C)

5 x 6-10 seated Arnold dumbell press

With

5 x 5 super slow pull ups down and up (super slow)

 

Optional Accessories 

1)

5 x 10 barbell rows

With

5 x 30 back extensions 

2)

5 x 10 reverse ring rows

With

5 x 1 min plank

 

Tuesday

 

 

0:00 - 28:00

A)

Back squats 

Work to a 5 rep max back squat

And then

3 x 5 pause back squats @ 70%

With 

5-8 x Max strict hspu 

 

34:00 - 55:00

B)

3 rds

25 x back squats (165,105)

10 meter h/walk / 30 seconds h/hold

5 x rope climbs

10 meter h/walk / 30 seconds h/hold

 

 

Optional Accessories 

1)

5 x 5 muscle ups

With

5 x Max ghr

2)

5 x 10 pause bent laterals

With

5 x 10 seated dumbell internal rotations 

 

Wed

 

A)

30 min gymnastics

 

B)

30 min strong man 

 

 

Thursday 

 

 

0:00 - 30:00

A)

Pause Dead lifts 5 x 5

With

3 x 8 bench press

 

35:00 - 51:00

B)

7 rds

Every 3 min 

4 x bar muscle ups / 6 x strict reverse grip pull 

8 x bar dips 

12 x box jumps (30,24)

 

Optional Accessories 

1)

5 x 12 k/bell or dumbell renegade rows

With

3 x 1 min side plank

2)

5 x 8-12 dumbell bench rows

With

3 x 1 min plank

 

Friday 

 

0:00 - 20:00

A)

10 rds

Every 2 min

2 x hang cleans + 2 squats

 

27:00 - 42:00

B)

5 rds

7 x hang cleans (135,95)

11 x burpees 

 

45:00 - 55:00

C)

5 rds

Every 2 min

9 x thrusters (95,65)

8/6 x strict pull ups

 

Optional Accessories 

1)

10 rds

Every 2 min

3 x split jerks 

+

6 x super slow reverse grip ring rows

2)

5 x Max ghr

With

5 x 10 pause bent laterals 

 

Saturday

0 - 15:00

A)

10 rds

Every 90 seconds 

1 x power snatch

1 x full snatch

1 x snatch balance 

1 x overhead squat 

 

22:00 - 42:00

B)

20 min amrap

50 x wall balls

100 x double unders

15 meter h/walk (1 min h/hold)

100 x double unders

50 x cal row

100 x double unders

15 meter h/walk (1 min h/hold)

100 x double unders 

 

49:00 - 54:00

C)

For time:

50 x t2b

(6 min cap)

 

Optional Accessories 

1)

5 x 1 leg less rope climb

With

5 x 10 one legged k/bell dead lifts

2)

5 x 20 band pull aparts

With

5 x 30 standing calf raises

 

Sunday

 

A)

10 rds

200 run

10 x step ups each leg

10 x box jumps (step down)

 

5 min rest

 

B)

5 rds

16 x controlled renegade rows each arm

15/10 x cal ski erg

1 min side plank each side

-if you need to weight for ski erg, that’s fine, just go harder.

 

C)

5 rds

20 seconds hollow hold

10 seconds rest

20 seconds plank

10 seconds rest

Saturday 21st April

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x full clean + 3 x front squats 

 

22:00 - 

Work/rest with partner 

(Do set of thrusters and pull ups and then your partner goes)

B)

30 x thrusters (65,45)

10/7 x strict pull ups

25 x thrusters (95,65)

10/7 x strict pull ups

20 x thrusters (115,75)

10/7 x strict pull ups

15 x thrusters (135,95)

10/7 x strict pull ups

10 x thrusters (155,100)

10/7 x strict pull ups

5 x thrusters (165,105)

10/7 x strict pull ups

 

Optional accessories 

1)

5 x 10 reverse grip barbell rows 

With

5 x 6 front rack k/bell lunges on to a plate

2)

5 x 10 double dumbell rows (one at a time) just ask me

With

5 x 10/7 x dips

Friday 20th April

0:00 - 10:00

A)

10 min emom

10 x overhead squats (95,65)

5 x burpees over bar

 

7 min rest

 

17:00 - 27:00

B)

10 min emom

8 x t2b

8 x box jump 

 

7 min rest

 

34:00 - 44:00

C)

10 min emom

7 x power snatches (75,55)

21 x double unders 

 

Accessories 

1)

5 rds

10 x ring roll outs

With

30 x back extensions 

2)

5 x 10-15 dumbell curls

With

5 x 24 side sit ups

Thursday 19th April

0:00 - 28:00

A)

5 x 3 dead lifts (reset every rep) keep building from weeks before.

With

3 x 8 bench press

-then do heavy sets of 3 bench after working sets.

 

35:00 - 55:00

B)

20 min amrap

7 x dead lifts (245,155)

7 x strict hspu

7/5 x bar muscle ups (strict pull ups)

 

Optional Accessories 

1)

3 rds

20 side plank dips each side

1 min plank

1 min rest

2)

5 x 10 one arm rows each side

With

5 x 30 standing calf raises

Tuesday 17th April

Tuesday

 

 

0:00 - 

A)

Power clean and jerks 10-1 @ (135,95)

In between each Rd  and finish with a Rd of below.

1 x rope climb 

9/7 x dips 

18 x lunges 

 

7 min rest

 

B)

5 rds

50 x double unders

Strict t2b x 8 / strict leg raises x 10

 

5 min rest

 

C)

5 x 10 one arm rows

With

5 x 10-15 dumbell lying tricep extensions 

 

Optional accessories 

5 x 20 band pull aparts

With

5 x 35 back extensions 

Monday 16th April

0:00 - 30:00

A)

Back squats 

Work up to a 3 rep max or heavy set, with out dropping the bar

And then do 4 x 3 pause squats @ 70%

With

3 x 8 strict press

 

35:00 - 55:00

B)

5 rds

Min 1 - Wall ball x 15 

Min 2 - Strict pull ups x 10/7

Min 3 - Ski erg x 12/9

Min 4 - rest

 

Options accessories 

1)

4/2 x strict muscle ups

With

12 x pause pistols

2)

5 x 10 reverse grip barbell rows

With

5 x max ghr

Monday 9th April - Sunday 15th April

Monday

A)

0:00 - 30:00

A)

Back squats 

Work up to a 5 rep max or heavy set, with out dropping the bar

And then do 3 x5 pause squats @ 70%

With

3 x 8 strict press

36:00 - 46:00

B)

5 rds

Every 2 min

10 x dumbell thrusters (22.5,15kg)

10 x strict pull ups

 

Straight into 

 

46:00 - 56:00

C)

5 rds

Every 2 min

10 x dumbell dead lifts (22.5,15kg)

10 x dumbell thrusters 

 

Optional Accessories 

1)

3/2 x strict muscle ups

With

5 x Max ghr

2)

5 x 10 Barbell rows 

With

5 x 10 seated dumbell shoulder internal rotations 

 

 

Tuesday

 

0:00 - 17:30

A)

5 rds

Every 3:30

15/10 x push ups

8 x strict t2b/10 x strict leg raise 12 x knee raises

300/250 meter row

 

25:00 - 42:30

B)

5 rds 

Every 3:30

20 x wall balls

3 x rope climbs 

50 x double unders

 

C)

3-5 rds (not for time but quality)

10 x dips

10 x pause bent laterals

 

Optional Accessories 

1)

5 x 20 Band pull aparts 

With

5 x 30 back extensions 

2)

5-8 rds

10-15 x dumbell curls

With

10-15 x dumbell lying tricep extensions 

 

Wed

 

A)

30 min gymnastics

 

B)

30 min strong man

Thursday

 

0:00 - 30:00

A)

Pause Dead lifts 5 x 5

With

3 x 8 bench press

34:00 - 57:00 or finish 

B)

Partner wod 

6 rds each 

400 run

10 x strict hspu

10 x strict reverse grip pull ups 

-one partner runs, while the other partner completes the gymnastic component. 

-make sure you finish the gymnastic component before your partner is back. Scale if need be. 

-once partner is back from run, change even if you haven’t finished.

 

Optional Accessories 

1)

5 x 6 bar muscle ups

With

5 x 10 pause bent laterals 

2)

5 x 20 band pull aparts

With

5 x 10 ring roll outs

 

Friday

 

0:00 - 15:00

A)

Every 90 seconds 

5 x Front squats 

-position, position!

 

25:00 - 

-partner wod 

B)

50 x wall balls

150 x t2b

75 x power cleans (155,95)

-partner one does wall balls, once finished, partner two will start wall balls. When partner one finishes wall balls they will start accumulating reps of t2b, once partner two finishes their wall balls they will join partner one on chipping away at the t2b. Once the 150 t2b are complete both team members will start working through their 75 power cleans.

 

5 min rest

 

Partner wod 

C)

300 double unders 

-split by doing max reps between you and partner until done.

 

Optional Accessories 

1)

5 x 8/10 dumbell seated shoulder press

With

5 x Max ghr

2)

5 x 12 slow ring rows

With

5 x 30 standing calf raises

 

Saturday

 

A)

10-1 full snatches (115,65)

1 Rd of Cindy between each Rd of snatches.

 

“Cindy”

5 x pull ups

10 x push ups

15 x squats 

 

7 min rest

 

B)

5 rds each (not for time)

10 x reverse grip barbell rows

15 x ring leg curls

1 min plank

 

Sunday

 

A)

6 rds

400 run

15 x ball slams

2 x rope climbs /12 ring rows

15 x broad jumps

1 min rest

 

B)

3 rds

24 x anchored sit ups

15 x v-ups

15 x straight leg lying leg raises

90 seconds rest

Saturday 7th April

Sat

 

0:00 - 10:00

A)

10 min emom

3 x front squats

 

17:00 - 37:00

B)

Partner wod (work/rest

5 rds

7 x front squats (165,105)

7 x strict pull ups

(10 min cap)

 

45:00 - 55:00

C)

Partner wod (work/rest)

5 rds

10 x push jerks (145,95)

10 x k/swings

40 x double double unders

(10 min cap)

 

 

Accessories

1)

5 x 10 barbell rows

With

5 x max ghr

2)

5-8 x 10-15 dumbell tricep extensions

And

5-8 x 10-15 dumbell alternate curls

 

Friday 6th April

0:00 - 30:00

A)

5 rds

15 x overhead squats (115,75)

3 x rope climbs

400 x run

(30:00 min cap)

 

37:00 - 52:00

B)

5 rds

Min 1 - max strict hspu (30 seconds)

Min 2 - max set of bar muscle ups

Min 3 - 20 x anchored side sit ups

 

Optional Accessories

1)

5 x 10 bent lateral complex

With

5 x 15 ring leg curls

2)

5 x 20 band pull aparts

With

5 x 8 strict t2b

Start your fitness journey today!