Monday

For Time:
5 Rounds:
6 Strict Shoulder Press
6 Push Press
6 Push Jerk

Rest 5 minutes

For Time:
5 Rounds:
In a 3 minute window complete:
12 Hang Cluster
12 Burpees Over Object
36 Double Unders

Notes:
If you have one dumbbell/kb, it’s 6 reps on each arm.
Two dumbbells/kb, use both or if you have one use a barbell.

Double Unders:
Single Skip – Double the reps
Star Jumps –  Half the reps

If you have one dumbbell/kb, it’s 6 reps on each arm.
Two dumbbells/kb, use both or if you have one use a barbell.

Tuesday

For Time:
5 Rounds
40 Air Squats
20 HR Press Ups
40 Alt Lunge
20 Sit Ups

Wednesday

The NHS Heroes Fun Run 🙂

For Time:
Run 5k

Thursday

EMOM 10
6 Down Ups
6 Tuck Jumps
6 Push Press
In remaining time ME Strict HSPU or Strict Press

Rest 5 minutes

EMOM 10
6 Burpees
6 Thrusters
In remaining time ME Pistols or Reverse Lunge

Friday

6 Rounds
In a 4 minute window complete:
24 Double Unders
12 Devils Press Right Arm
24 Double Unders
12 Devils Press Left Arm

Notes:
Double Unders:
Single Skip – Double the reps
Star Jumps –  Half the reps

Saturday

Outside

‘WE BACK BABY”

But we being sensible!

6 Rounds
12 Calorie Row
6 Front Squat
6 Hang Power Clean
6 STOH
12 Calorie Row
Rest 2 minutes after each round

Online

6 Rounds
12 Burpees
6 Front Squat
6 Hang Power Clean
6 STOH
12 Burpees
Rest 2 minutes after each round

Sunday

Outside

AMRAP 6
2,4,6,8,10,12…….
Hang Snatch
Calorie Ski

Rest 4 minutes

AMRAP 6
2,4,6,8,10,12…….
Strict Press
HR Press Ups

Rest 4 minutes

AMRAP 6
2,4,6,8,10,12…….
Thruster
Over Bar Burpee

Online 

AMRAP 30
In Pairs
YGIG
A.
10 HR Press Ups
10 Hang Power Clean
10 STOH

B.
Complete 50 Double Unders

Notes:
Player 1 completes A., when complete Player 2 can start A. As soon as Player 1 finishes A. they must complete 50 double unders before they can start back on A, but only after Player 2 has finish A.

Double Unders:
Single Skip – Double the reps
Star Jumps –  Half the reps

If you have one dumbbell/kb, it’s 6 reps on each arm.
Two dumbbells/kb, use both or if you have one use a barbell.

Barbell Classes

Wednesday

E2MOM
6×1 Clean + 1 Hang Clean

E2MOM
4×8 RDL

Friday

E2MOM
6×1 Snatch High Pull + 1 Snatch

EMOM 10
1 Snatch + 1 Hang Snatch