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Saturday 21st November

By |2020-11-22T11:11:10+00:00November 22nd, 2020|Uncategorized|

Strength:-
10 min Alternating EMOM
1 – 6 / 6 – Pistols
2 – Diammond Push ups

Metcon:- YGIG 10 rounds
3 Manmakers
6 STOH
9 x Lunge L+Lunge R+ Squat
12 x V-situps

Non working partner to hold isometric hold (alternate rounds between wall sit & plank hold)

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Friday 20th November

By |2020-11-15T12:01:44+00:00November 19th, 2020|Uncategorized|

Strength:-
5 x 3 Wall walks

Metcon:-
50 Lateral lunges
40 Deadlifts
30 Reverse lunges
20 Sumo Squats
10 Overhead squats
20 Sumo Squats
30 Reverse lunges
40 Deadlifts
50 Lateral lunges
(Add weight if you like)

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Thursday 19th November

By |2020-11-15T12:01:03+00:00November 18th, 2020|Uncategorized|

Strength:-
3 x 3 – 5 (each side) Turkish getups

10-1
Hspu or pike push ups
Pistol squat L
Pistol squat R
Scale pistol squats for foot round the ankle type.

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Wednesday 18th November

By |2020-11-15T12:00:19+00:00November 17th, 2020|Uncategorized|

Strength:- 5 x 5-8 Strict press

Metcon:-
12 rounds for time (change arms each round 6 / 6)
12 single arm cleans
9 single arm push press
6 single arm snatch
3 single arm thrusters

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Tuesday 17th November

By |2020-11-15T11:33:34+00:00November 16th, 2020|Uncategorized|

Strength:- 5 x 8-12 Squat (Back/ Front / Goblet) or tempo if bodyweight

Metcon:-
3 rounds of
21-15-9
DB Deadlift
Push ups
200m run in between sets

Core finisher, 6 min plank, change position every 30secs

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Saturday 14th November

By |2020-11-13T12:46:12+00:00November 13th, 2020|Uncategorized|

Strength:- 10 min Alternating EMOM
1 – 5 – 12 HSPU
2 – 5 – 12 Dips

Metcon:- YGIG
20 mins 2 mins on 2 mins off
8 Squat Cleans (Bar / KB / DB) No heavier than 60 / 40kg
16 Ankle Tap Star Jumps
Max Squat thrusts to the 2 min mark
Score = Max Squat thrusts

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Thursday 12th November

By |2020-11-09T16:33:13+00:00November 11th, 2020|Uncategorized|

Strength:-

5 x 8-12 Squat (Back/ Front / Goblet) or tempo if bodyweight

Metcon:-
Work for 50 seconds before moving to the next
1 – Regional lunge (walking or on the spot)
2 – Push up to side plank
3 – Sumo DL highpulls
4 – V-situps
5 – Rest

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