Friday 15th April 2016

Adductor rehab

Tabata hollow rock/ hold

A. Every 90s for 6 rounds: 52.5kg

3x Pause Front Squats

* 3sec pause

* increasing weight

B. EMOM 18 mins

1 - 10 Push Press @ 27.5kg

2 - 20 Ab mat sit ups

3 - 15 Wall Balls

Thursday 14th April 2016

Open gym 

4 rounds- 

50 burpees

25 ab mat sit ups

12x4 oblique raises 

A. 5RFT 22:00

400m Run

50 Double Unders/100 Singles

30 Russian KB Swings @ 24/16kg (to eye level)

10 T2B/20 HKR

Wednesday 13th April 2016

A . Clean & Jerk 

A1. 10 x Slow Motion Clean + Jerk w/broomstick

A2. Every 30sec for 5mins w/empty bar:

1 Hang Clean + 1 Clean & Jerk

A3. EMOM 10mins

1 Clean & Jerk

increasing weight only if technique is spot on

B. 3 Rounds 

1min M.E Plank Hold

1min M.E Burpees

2min Rest

Tuesday 12th April 2016

Open gym -

4RDS - 

25 ab mat sit ups 

Max effort hollow hold

5RDS - 

10 OH Sit up @ 5kg

20 twists

10 EMOM - adductor rehab

A. EMOM 10mins 

2 Deadlifts

increasing weight, but not to max keep the bar moving fast

no failed attempts and perfect technique

B. 15min AMRAP 

5 HSPU/10 Push Ups

10 Front Squats @ 50/30kg

15 Box Jumps @ 24/20″

Monday 11th April 2016

Open gym -

330 cal row punishment 

A. 15min Skill – Kipping

B. 12min AMRAP 

200m Run

10 Pull Ups/15 Ring Rows

15 Med Ball Cleans @ 20lbs/6kg

C. Mobility : 2 Rounds 80sec on/10sec rotate 

Jefferson Curls

Tricep OH Push Downs

Split Squat Hold 40sec each side

German Hang on floor

Cossack Squat 40sec each side

Friday 8th April 2016

A. EMOM 12mins 

Odd – 8-10 Strict Ring Dips

Even – 5 Strict T2B/10 Strict HKR

B. 3RFT 

30 Alt KB Clean and Press @ 24/16kg

20 Box Jump Overs @ 24/20″

15 Pull Ups/Ring Rows

Thursday 7th April 2016

Open gym-

40s on/ 20s off hanging knee raises 

12x5 oblique raises 

45s on/ 15s off x2

Side planks 

A. EMOM 10min 

1 Hang Snatch + 1 Snatch

increasing weight each round

B. 4 Rounds 

400m Run

90sec rest

C. 3 Rounds for Quality: 

20 Russian Twists

15 OH Sit Ups