monday 21st - Sunday 27th May 2018

Monday 21st

Part A - 

Build to a heavy Snatch complex;

  • 1 Snatch + 2 Snatch Grip Push Press + 3 OHS

Part B - 

For Time OR 24 Min AMRAP (Whichever comes first)

12 rounds

  • 20 Alt DB Snatch 22.5 / 15
  • 20 DB Box Step Ups 24"/20"

Tuesday 22nd

Part A - 

Back Squat

4 X 10 Reps 100 / 80

Part B - 

For Time;

  • 100 Wall Balls 9 / 6*

Every Min complete 2 Wall Walks

 For RX+ complete 150 Wall Balls


Wednesday 23rd

Part A - 

10 Min Alternating EMOM

  • Min 1 - 3 Deadlifts @ 140 / 120
  • Min 2 - 5 Strict HSPU

Part B - 

For Time;

  • 25 Deadlifts 90 / 70
  • 50 Double Unders
  • 50 Sit up
  • 20 Deadlifts 90 / 70
  • 40 Double Unders
  • 40 Sit up
  • 15 Deadlifts 90 / 70
  • 30 Double Unders
  • 30 Sit up
  • 10 Deadlifts 90 / 70
  • 20 Double Unders
  • 20 Sit up
  • 5   Deadlifts 90 / 70
  • 10 Double Unders
  • 10 Sit up

Thursday 24th

"Sweatfest"

30 Minute AMRAP

  • 30 Cal Row/Bike/Ski
  • 15 KB Swings 24 / 16
  • 7 Clean and Jerks 60 / 40
  • 3 Rope Climbs

Friday 25th

PLEASE TRY TO ARRIVE AT CLASS A FEW MINUTES EARLY TO WARM YOURSELF UP.  THERE IS A LOT TO GET THROUGH.

TEAMS OF 4

Rainhill Trials" First 4 workouts

1) 0:00 - 12:00

Athlete 1 / Athlete 2

  • 21-15-9 Wall Balls
  • 9-15-21 Pull Ups

Athlete 3 / Athlete 4

Max Weight Clean + Hang Clean

2) 12:00 - 22:00

  • 15 T2B/K2E
  • 20 KB Snatch (Alternating) 24 / 16
  • 40 Double Unders OR Singles

3) 22:00 - 34:00

  • Athlete 1 - 10 Front Squats 80 / 50 + 400m Run
  • Athlete 2 - 15 KB Front Squat X 2 24/16 + 400m Run
  • Athlete 3 - 20 Sandbag Squats + 400m Run
  • Athlete 4 - 25 Weight Vest Air Squats + 400m Run

4) 34:00 - 46:00

Athlete 3/4

  • Row 2k

Athlete 1/2

  • 3 RM OHS

Saturday 26th

Part A - 

8 Min EMOM

  • 10 Second Dead Hang + 5 Pull ups + 10 Second Dead Hang

Part B - 

For Time;

  • 30 Burpees
  • 30 Lunges (Left Leg)
  • 30 Pull Ups
  • 30 Lunges (Right Leg)
  • 30 DB Front Squat 2 X 22.5 / 15

Sunday 27th

Row Conditioning

5 Rounds

  • Row 2 Mins HARD
  • Row 1 Min SLOW
  • Row 2 Min HARD
  • Row 1 Min SLOW

REST 60 Secs