Workout of the day


Thursday 27/01

Skill of the day

Accessory Work

10 Minutes for Quality:

5/5 Single arm DB Bent Over Rows

5/5 Single arm DB Hang Cleans

5/5 Single arm DB Strict Press

20 Deadbugs

Workout of the day


1) 40s Max cal Bike

2) 40s Max cal Row

3) 40s Max 10m Shuttle Runs with a down-up at each end

Rest 2 mins


Friday 28/01

Workout of the day

a) 7 minute AMRAP:

10 DB Snatch @ 1 x 22.5/15kg

20 Double unders

Rest 3 minutes

b) 7 minute AMRAP:

Row 12/9 cals

15 STOH @ 50/35kg

Rest 3 minutes

c) 7 minute AMRAP:


Chest to bar pull ups

DB Squats @ 2 x 22.5/15kg

Saturday 29/01

Skill of the day

10 minutes build to heavy single: Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Behind the neck Push Press

Workout of the day

For Time in Pairs:

40 Front squats @ 80/55kg

21 Syncro Bar facing burpees

40 Back rack reverse lunges @ 80/55kg

21 Synchro Bar facing burpees

40 Alternating pistols

21 Synchro Bar facing burpees

(20 minute time cap)



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