Daily Workout 26-27

Monday:

Strength:

EMOM12

a) 5 Med Ball Slam 5 OH Med Ball Throw

b) 10 banded Russian Kettlebell Swing

c) 10/10 Kettlebell Side Bend

‍

Conditioning:

Every 2:30 minutes x 12

A) Row

B) Bike

C) Ski

‍

Tuesday:

Strength:

8 minutes build to RPE 9

Every 2.30 x 4

3 sets 5 Deadlift @ RPE9

1 set AMRAP

5 mins build up to 85%

Every 2 mins x 5

4 sets 3 Bench Press @ 85%

1 set AMRAP

Conditioning:

AMRAP 9

9 Alternating Renegade Row

9 Push-ups on Dumbbells

9 Dumbbell Snatch

‍

Wednesday:

Strength:

2 mins to establish a max set TTB/SLR

EMOM 8

Min1 - 40% max set

Min 2 - 3 Tall Box Jumps

Conditioning:

In Pairs

AMRAP 12

YGIG alt movements

9/6 cal Row

9 Box Jump Overs

6 TTB

rest 2 mins

AMRAP 12

Share as you see fit

30/25 cal Row

30 Box Jump Over

20 TTB

‍

Thursday:

Strength:

7 mins warm-up to

Front Squat (RPE8)

Every 2 mins x 5

3 Front squat @ RPE 8 (5kg/10kg increase on last time)

rest 3 mins

EMOM 12

M1 - 3-5 Strict Pull-ups

M2 - 10 jump Lunge

M3 - 10 alternating Weighted Lateral Lunge

Conditioning:

FOR TIME

24-18-12-18-24 wall balls

between each round

1 car park Run

‍

Friday:

Strength:

Every 90 seconds x 8

1 Clean Pull

1 Hang Power Clean

1 Power Clean

Conditioning:

Every 3 mins

18/15/12 Cal Ass bike

9/6 Pull-ups

6 GTOH

AMRAP burpee

rest 1 min

15/12/9 Burpee

9/6 Pull-ups

6 GTOH

AMRAP Cal bike

rest 1 min x 3

‍

Saturday:

Saturday Session with Coach Eduan

‍

Saturday and Sunday Strength:

Every 90 seconds x 5

3 Bradford Press

Every 2 mins x 4

5 5 3 3 strict press (building)

5 mins warm up to moderate weight

Every 2 mins x 6

5 5 3 3 2 2 box Squat

(building)

Every 75 seconds x 6

A) 16 alternating Gorilla Row

B) 12 alternating Dumbbell Walking Lunge

‍

Sunday Sweat:

12 min AMRAP

12 V-Ups

12 A jumps

12/9 Cal Row

rest 3 mins

12 min AMRAP

laps  farmers carry (2x24/16)

Every break, run 2 laps, Car Park

rest 3 mins

12 min AMRAP

30/25 cal C2 bike

20 burpee box jump

‍

Monday:

Strength:

EMOM12

a) 5 Med Ball Slam 5 OH Med Ball Throw

b) 10 banded Russian Kettlebell Swing

c) 10/10 Kettlebell Side Bend

‍

Conditioning:

Every 2:30 minutes x 12

A) Row

B) Bike

C) Ski

‍

Tuesday:

Strength:

8 minutes build to RPE 9

Every 2.30 x 4

3 sets 5 Deadlift @ RPE9

1 set AMRAP

5 mins build up to 85%

Every 2 mins x 5

4 sets 3 Bench Press @ 85%

1 set AMRAP

Conditioning:

AMRAP 9

9 Alternating Renegade Row

9 Push-ups on Dumbbells

9 Dumbbell Snatch

‍

Wednesday:

Strength:

2 mins to establish a max set TTB/SLR

EMOM 8

Min1 - 40% max set

Min 2 - 3 Tall Box Jumps

Conditioning:

In Pairs

AMRAP 12

YGIG alt movements

9/6 cal Row

9 Box Jump Overs

6 TTB

rest 2 mins

AMRAP 12

Share as you see fit

30/25 cal Row

30 Box Jump Over

20 TTB

‍

Thursday:

Strength:

7 mins warm-up to

Front Squat (RPE8)

Every 2 mins x 5

3 Front squat @ RPE 8 (5kg/10kg increase on last time)

rest 3 mins

EMOM 12

M1 - 3-5 Strict Pull-ups

M2 - 10 jump Lunge

M3 - 10 alternating Weighted Lateral Lunge

Conditioning:

FOR TIME

24-18-12-18-24 wall balls

between each round

1 car park Run

‍

Friday:

Strength:

Every 90 seconds x 8

1 Clean Pull

1 Hang Power Clean

1 Power Clean

Conditioning:

Every 3 mins

18/15/12 Cal Ass bike

9/6 Pull-ups

6 GTOH

AMRAP burpee

rest 1 min

15/12/9 Burpee

9/6 Pull-ups

6 GTOH

AMRAP Cal bike

rest 1 min x 3

‍

Saturday:

Saturday Session with Coach Eduan

‍

Saturday and Sunday Strength:

Every 90 seconds x 5

3 Bradford Press

Every 2 mins x 4

5 5 3 3 strict press (building)

5 mins warm up to moderate weight

Every 2 mins x 6

5 5 3 3 2 2 box Squat

(building)

Every 75 seconds x 6

A) 16 alternating Gorilla Row

B) 12 alternating Dumbbell Walking Lunge

‍

Sunday Sweat:

12 min AMRAP

12 V-Ups

12 A jumps

12/9 Cal Row

rest 3 mins

12 min AMRAP

laps  farmers carry (2x24/16)

Every break, run 2 laps, Car Park

rest 3 mins

12 min AMRAP

30/25 cal C2 bike

20 burpee box jump

‍

GYMNASTICS

This Tuesday we’ll start with some double-under work before continuing our focus on pull-up progressions! We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. Whether you’re chasing pull-ups or chest-to-bar, we’ve got something for you. We will then finish with accessory work for all the gains.

‍

HYBRID FITNESS

This week, we are hitting some run, row, bike, and ski intervals with small doses of high-intensity work mixed in

MOBILITY

This weekend, we're taking your front rack to the next level. We'll build on last week's foundations with more advanced mobility, stability, and positioning drills to help you move better and feel stronger in the front squat. Come ready to improve your range and confidence under the bar.

WEIGHTLIFTING

This week, we are starting with some push jerk technique work, followed by

1 - Clean pull + power clean + push jerk

2 - Power clean + push jerk

3 - Heavy Power clean

Partner DT for some barbell cycling

Finishing with heavy 3s on the back squat.

Monday:

Strength:

EMOM12

a) 5 Med Ball Slam 5 OH Med Ball Throw

b) 10 banded Russian Kettlebell Swing

c) 10/10 Kettlebell Side Bend

‍

Conditioning:

Every 2:30 minutes x 12

A) Row

B) Bike

C) Ski

‍

Tuesday:

Strength:

8 minutes build to RPE 9

Every 2.30 x 4

3 sets 5 Deadlift @ RPE9

1 set AMRAP

5 mins build up to 85%

Every 2 mins x 5

4 sets 3 Bench Press @ 85%

1 set AMRAP

Conditioning:

AMRAP 9

9 Alternating Renegade Row

9 Push-ups on Dumbbells

9 Dumbbell Snatch

‍

Wednesday:

Strength:

2 mins to establish a max set TTB/SLR

EMOM 8

Min1 - 40% max set

Min 2 - 3 Tall Box Jumps

Conditioning:

In Pairs

AMRAP 12

YGIG alt movements

9/6 cal Row

9 Box Jump Overs

6 TTB

rest 2 mins

AMRAP 12

Share as you see fit

30/25 cal Row

30 Box Jump Over

20 TTB

‍

Thursday:

Strength:

7 mins warm-up to

Front Squat (RPE8)

Every 2 mins x 5

3 Front squat @ RPE 8 (5kg/10kg increase on last time)

rest 3 mins

EMOM 12

M1 - 3-5 Strict Pull-ups

M2 - 10 jump Lunge

M3 - 10 alternating Weighted Lateral Lunge

Conditioning:

FOR TIME

24-18-12-18-24 wall balls

between each round

1 car park Run

‍

Friday:

Strength:

Every 90 seconds x 8

1 Clean Pull

1 Hang Power Clean

1 Power Clean

Conditioning:

Every 3 mins

18/15/12 Cal Ass bike

9/6 Pull-ups

6 GTOH

AMRAP burpee

rest 1 min

15/12/9 Burpee

9/6 Pull-ups

6 GTOH

AMRAP Cal bike

rest 1 min x 3

‍

Saturday:

Saturday Session with Coach Eduan

‍

Saturday and Sunday Strength:

Every 90 seconds x 5

3 Bradford Press

Every 2 mins x 4

5 5 3 3 strict press (building)

5 mins warm up to moderate weight

Every 2 mins x 6

5 5 3 3 2 2 box Squat

(building)

Every 75 seconds x 6

A) 16 alternating Gorilla Row

B) 12 alternating Dumbbell Walking Lunge

‍

Sunday Sweat:

12 min AMRAP

12 V-Ups

12 A jumps

12/9 Cal Row

rest 3 mins

12 min AMRAP

laps  farmers carry (2x24/16)

Every break, run 2 laps, Car Park

rest 3 mins

12 min AMRAP

30/25 cal C2 bike

20 burpee box jump

‍

GYMNASTICS

This Tuesday we’ll start with some double-under work before continuing our focus on pull-up progressions! We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. Whether you’re chasing pull-ups or chest-to-bar, we’ve got something for you. We will then finish with accessory work for all the gains.

‍

HYBRID FITNESS

This week, we are hitting some run, row, bike, and ski intervals with small doses of high-intensity work mixed in

MOBILITY

This weekend, we're taking your front rack to the next level. We'll build on last week's foundations with more advanced mobility, stability, and positioning drills to help you move better and feel stronger in the front squat. Come ready to improve your range and confidence under the bar.

WEIGHTLIFTING

This week, we are starting with some push jerk technique work, followed by

1 - Clean pull + power clean + push jerk

2 - Power clean + push jerk

3 - Heavy Power clean

Partner DT for some barbell cycling

Finishing with heavy 3s on the back squat.