Category: Uncategorised

Online Workout Program 29/06/2020

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… Read more »

Online Workout Program 22/06/2020

Monday Minutes 0-3 10 Goblet Squats 10 Goblet Lunge Minute 3-4 Rest Minutes 4-7 8 Strict HSPU or Strict Press 8 HR Press Ups Minute 7-8 Rest Minutes 8-11 6 Thrusters 6 Burpees Minute 11-12 Rest REPEAT Notes: If you have one dumbbell/kb, split the reps on the Strict Press and Thruster. Barbell, use that for… Read more »

Online Workout Program 15/06/2020

Monday For Time: 21-15-12-9-6 DB Goblet Squat Down Up 15-12-9-6 DB Thruster on both arms DB Goblet Lunge on both legs 12-9-6 DB Cluster on both arms Strict HSPU Tuesday 5 Rounds 12 Strict Press 20 HR Press Ups 12 Bent Over Row 20 Bench Dip 12 Bicep Curl 20 Second Hollow Hold Notes: If… Read more »

Online Workout Program 08/06/2020

Monday AMRAP 26 25 Burpees 50 Double Unders 25 Strict Press 50 Air Squats Notes: If you have one dumbbell/kb, split the reps on the Strict Press. Two dumbbells/kb, use both. Barbell, use that. Tuesday For Time: 5 Rounds 24 Thrusters 24 Press Ups 24 Split Lunge 24 Bent Over Row Notes: If you have… Read more »

Online Workout Program 01/06/2020

Monday AMRAP 26 100 Double Unders 75 Air Squats 50 Jumping Lunge 25 Sit Ups Notes: Double Unders Single Skip – Double the reps Star Jumps – Half the reps Tuesday EMOM 32 1 – DB Push Press R-Arm 2 – Bench Dips 3 – DB Push Press L-Arm 4 – Press Ups 5 –… Read more »

Online Workout Program 25/05/2020

MONDAY AMRAP 40 In Pairs 100 – 80 – 60 – 40 – 20 DB Squat Cleans HR Press Ups DB Push Press Down Ups TUESDAY AMRAP 20 Increasing Ladder 2, 4, 6, 8, 10……. DB Devils Press DB Reverse Lunge Mountain Climbers (each leg) V-Up WEDNESDAY For Time: 6 Rounds 12 Thrusters (Half the… Read more »

Online Workout Program 18/05/2020

Monday EMOM 10 Even Minute Right Arm 5 DB Strict Press 5 DB Push Press 5 DB Push Jerk Odd Minute Left Arm 5 DB Strict Press 5 DB Push Press 5 DB Push Jerk AMRAP 12 50 Double Unders 24 Single Arm DB Hang Clean (Alternate every 6 reps) 12 Single Arm DB STOH… Read more »

Online Workout Program 11/05/2020

Monday “Captain Tom” For Time: 10 Rounds 30 Lunges 4 Devil Presses 19 Air Squats 20 Double-Unders Directly into: 100 Burpees The rep scheme signifies: – 10 rounds for the number of laps he did each day – 30-4-19-20 reps for his date of birth on April 30, 1920 – 100 Burpees for his age… Read more »

Online Workout Program 04/05/2020

Monday A. Strength 4 Rounds: 12 DB Upright Row Rest 30seconds 12 Lat Raise Rest 1minute B. Conditioning 5 Rounds: In a 4 minute window complete: 12 Deadlifts 12 Burpees 9 Hang Power Clean 9 Burpees 6 STOH 6 Burpees Conditioning Notes: If you have a barbell, use for the Deadlift, Hang Power Clean and… Read more »

Online Workout Program 27/04/2020

Monday A. Strength 4 Rounds: 6 DB Strict Shoulder Press 6 DB Push Press 6 DB Push Jerk Rest 90seconds B. Conditioning 6 Rounds In a 3 minute window complete: 12 Hang Power Cluster 12 Burpees Over Object 36 Double Unders Strength Notes: If you have one dumbbell/kb, it’s 6 reps on each arm. Two… Read more »