Monday 29th - Sunday 4th Feb 2018

Monday 29th Jan

Part A - 4 X 10 Front Squat

Part B - "Bergeron Beep Test"

EMOM until Failure / 10 Rounds (25 Min Cap)

  • 7 Thrusters 35/25
  • 7 Pull Ups
  • 7 Burpees

Part B is scored in two ways:

  • Score 1 - Total number of rounds completed as EMOM
  • Score 2 - Total time to complete 10 rounds

Tuesday 30th Jan

Part A - Accumilate 2 mins of “L Hang” every time you drop complete 10 sit ups.

(10 Min Time Cap)

Part B - 5 Rounds

  • 30 Air Squats
  • 20 Sit Ups 
  • 400 M Row

Throw a vest on if you’re keen.


Wednesday 31st Jan

Part A - 15 Minutes to build to a heavy complex of:

1 Squat Clean + 2 Hang Squat Cleans + 1 Hang Power Clean

  • Part B - For Time 25 min
  • 100 Double Unders
  • 75 Clean and Jerk 35/25
  • 50 Box Jump Overs 24/20"
  • 75 KB Swings 24/16
  • 100 Double Unders

Thursday 1st February

Part A - Bi’s and Tri’s Supersets

Bi’s = 3 X 7 Half Reps (Top range) 7 Half Reps (Bottom range) 7 Full Reps + 20 Sec Static hold (use DB or Barbell)

Tri’s = 3 X 12 Tricep extension + 10 Press Ups

Choose weight by feel

Part B - 40-30-20

  • Wall Ball 9/6
  • SDHP 45/35

Friday 2nd February 

In teams of 3;

0:00 - 12:00 - 17.1

  • 10 DB Snatches 22.5/15
  • 15 Burpee Box Jump Over 24/20"
  • 20 DB Snatches 22.5/15
  • 15 Burpee Box Jump Over 24/20"
  • 30 DB Snatches 22.5/15
  • 15 Burpee Box Jump Over 24/20"
  • 40 DB Snatches 22.5/15
  • 15 Burpee Box Jump Over 24/20"
  • 50 DB Snatches 22.5/15
  • 15 Burpee Box Jump Over 24/20"

12:00 - 15:00 - REST

15:00 - 30:00 - AMRAP

  • 75 Cal AB
  • 150 DB Goblet Squats
  • 75 Pull Ups

Split all work as needed


Saturday 3rd February 

Part A - 5 X 3 Deadlifts

Part B - 4 X 3 Min AMRAPS

  • 12 Cal Row
  • 9 Deadlifts 100/80 110/90 120/100 130/110

Rest 3 Min between AMRAPS

Score is lowest round


Sunday 4th February

30 Minute AMRAP

  • 800 m run
  • 50 Press Ups
  • 50 T2B
  • 50 Cal Ski Bike Row

Coach Notes

The press ups, T2B and Cals can be split up as needed. I.e. you don’t have to do 50 of each before moving on you could do 5 rounds of 10 reps of each.