Blog Archives

Tuesday 26th September

Strength: Strict pull up + strict press 5×10+5 Met Con: 30,20,10 KB swings 36/28kg Toes to bar

Monday 25th September

Strength: Power clean 3×5 Met Con: 5 rds 5 back squats 125/85kg 15 ring dips

Sunday 24th September

Gym closed

Saturday 23rd September

Met Con: 3 rds 20 kb snatch 32/24kg 15 chest to bar pull ups Into 3 rds 20 wall balls 30/20lbs 15 toes to bar Into 3 rds 200m run 15 Military burpees

Friday 22nd September

Met Con: 5 rds 7 muscle ups 21 box jumps 28/24″ Finisher: Max push ups in 2 mins Max sit ups in 2 mins

Thursday 21st September

Met Con: DT 5 rds 12 deadlifts 9 hang cleans (any) 6 stoh Rx= 70/47.5kg Finisher: Partner abs

Wednesday 20th September

Strength: Strict pull up 3xmax Strict ring dip 3xmax L-sit 3xmax Met Con: 5 rds 400m run 12 front lunges 60/40kg 20 push ups

Tuesday 19th September

Strength: Back squat to a 5rm Met Con: In a team of 4 complete the following in a 10 min time cap: 60 snatches 60/40kg. AMRAP calorie row. AMRAP toes to bar. Score 1= snatches time Score 2= total AMRAP

Monday 18th November

Strength: Muscle up 3xmax Deficit hspu 3xmax Met Con: 3 rds 10 oh squats 60/40kg 20 pull ups 40 double unders

Sunday 17th September

Gym closed