Tuesday 10th November

Skill practice – Toes to bar 

Emom 10 

  1. strict pull ups 5-10
  2. 40 secs double under practice 

Amrap 12

30 air squats 

20 kettlebell swings – 24/16kg 

10 toes to bar/straight leg raise/knees to chest 

Monday 9th November


WOD (workout of the day – meaning all elements of the class)


3 POS SNATCH – heavy single/technique



  1. BOX JUMPS – 8-10
  2. PUSH UP 10-15
  3. WALL BALL 12-15

Monday 2nd November

skill practice

handstand, hamdstand push up




with a 12 min running clock

1 min squat cleans

1 min stoh

2 mins squat cleans

2 mins stoh

3 min squat clean

3 min stoh


for max reps

Thursday 29th October

Strict press 5-5-3-3-1-1-1

Rep ranges of 5-3 are our loaded practice reps not rep maxes.

We are marking sure we have good position and can maximise power from the shoulder to overhead.

the maximum we can lift for a single rep -1 rep max is what we are after today.


5000m row for time

Monday 19th October

Some vey good bear complex going down yesterday alway good to lift heavy!!


With a running clock

A. for time 0-15 (15 min cap)
400m run
21 deadlifts 100/70
21 toes to bar
400m run
15 deadlifts 120/80
15 toes to bar
400m run
9 deadlifts 140/100

Note how far you got and scale if not complete in 15 mins and move on to wall balls
@ min 15
Emom 10
12-15 wall balls