W/C 30th September 2019

Monday 30th September

Warm up



Strict Press (empty bar)

100m run between each block


4x2 Strict Press @ 80% of 1RM

4x1 Strict Press @ 90% of 1RM


Every 5min for 5 Rounds going 4min work : 1min rest

Round 1 – 400m Run into max Cal Row/Ski

Round 2 – 400m Run into max Pull ups

Round 3 – 400m Run into max Cal Bike Erg/AB

Round 4 – 400m Run into max Press ups

Round 5 – 400m Run into max Box jumps 24/20’

Tuesday 1st October

Warm up

25 Air Squats

10 Front Squat (empty bar)

25 Press ups

10 Hang Squat Cleans (empty bar)


12min EMOM 

1 Squat Clean 

- Building to heavy single


For Time

Using 75% of heaviest part A

10 Squat Cleans

5 Burpee over bar

8 Squat Cleans

10 Burpee over bar

6 Squat Cleans

15 Burpee over bar

4 Squat Cleans

20 Burpee over bar

2 Squat Cleans

25 Burpee over bar

Wednesday 2nd October

Warm up

Alternating tabata

Sit ups

MB Squats

Core Strengthening

In a circuit format going 40secs work : 20secs rest

1. Strict T2B

2. GHD sit ups

3. Plank Hold

4. V Tucks

5. Hollow Hold

Repeat x 3


16min AMRAP 

30/25 Cal anyhow

20 Wall Ball Push Press 9/6kg

10 DB Push Press (5/5) 22.5/15kg


Thursday 3rd October

Warm up

2 Rounds of 

200m Anyhow

10 BB Good Morning

5 Empty bar jerk (push or split)


In a 15min Window find heaviest weight:

3 Deadlifts

2 Hang Cleans


For Time 

Going 40secs on : 20secs off

75 Deadlifts 50/35kg

75 Air Squats

50 Hang Cleans50/35kg

50 Lunges

25 STOH 50/35kg

25 Down ups

- 20min Cap 

Friday 4th October

Warm up

400m Partner run

Set up equipment for each workout 

WorkoutRolling Clock

0-5min Athlete 1 Completes 

100 Wall Balls 9/6kg

5-10min Athlete 2 Completes 


Thruster 42.5/30kg


10-15min Athlete 1 Completes 



Sit ups

15-20min Athlete 2 Completes 

50 Burpee Box Jumps 24/20’s

20-25min Athlete 1 Completes 

50 Burpee Box Jumps 24/20’s

25-30min Athlete 2 Completes 



Sit ups

30-35min Athlete 1 Completes 


Thruster 42.5/30kg


35-40min Athlete 2 Completes 

100 Wall Balls9/6kg

All 8 workouts scored separately as time to complete or number of reps completed in allocated window

Saturday 5th October

Warm up

800m Anyhow

Every 200m 10 Lunges


10x2 Split Jerk from floor

- Build to heaviest 2


18min AMRAP

10 Front Rack Lunges 42.5/30kg

8 Pull ups

10 Back Rack Lunges 42.5/30kg

8 HSPU’s

10 OH Lunges42.5/30kg

8 Bar facing burpee over bar

Sunday 6th October

Warm up

400m Partner Run

Alternating Rounds for 4 rounds

6 Alt arm DB clean

6 DB Goblet Squat 


In teams of 2:

2,500m Row

Into 8 Alternating Rounds of:

9 Double DB Clean

6 Double DB Push Press

3 Burpee over DB

200 Cal Ski/Bike

Into  8 Alternating Rounds of:

9 Alt Arm DB Snatch

6 Double DB Thruster

3 DB Devil Press