Workouts Sept 30 – Oct 5


150 Double Unders
21 Toes to Bar
18 Handstand Pushups
15 power Snatches 50/35kg
100 Double Unders
18 Toes to Bar
15 Handstand Push Ups
12 Power Snatches 60/40Kg
50 Double Unders
15 Toes to Bar
12 Handstand Push Ups
9 Power Snatches 70/45Kg

Aim- Bit of every thing! Please book into class today, will be tight for space!!:)

Bonus Work
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate

4 Rounds (not for time)
10 Inverted Rows
3 Wall Walks
100′ Farmers Carry


DB Front Squats
Bar Facing Burpees
-In the Remaining time-
1RM Clean

Aim– Sprint and leg muscle capacity, then lifting under fatigue!

Bonus Work
100 V-ups
*Every break 10/7 Push ups


30 Thrusters 20/15Kg
10 Muscle Ups
30 Thrusters 43/29Kg
10 Muscle Ups
30 Thrusters 61/43Kg
10 Muscle Ups
30 Thrusters 75/52Kg
AMRAP Muscle Ups

Aim – Base building strength endurance for thrusters!

Bonus Work
Every 2 minutes X 8
6 Deadlifts


Dumbbell Snatch 22.5/15kg
Wall Ball
*Rest 1 Minute between rounds

Aim– Repeated efforts, aim for big sets! Lower back muscle endurance!

Bonus work
1 Minute Side Plank
Rest 30 Seconds, Then other side.
3 sets.

Regionals Event 11.1
Run 1K
Row 1K


In teams of 2
50 Cal Ski
75 Cal Row
20 Sandbag/ D-Ball Cleans
5 Legless Rope Climbs
100 Cal Bike
50 Pushups
100 Cal Bike
5 Legless Rope Climbs
20 Sandbag/ D-Ball Cleans
75 Cal Row
50 Cal Ski

Aim– Buddy Fitness, get your training partners in for this one! Sandbag cleans also!

Bonus Work
3RM Push Press


2017 Regionals Event 1
1200m Run
12 Rounds
4 Strict HSPU
8 Chest to Bar Pull Ups
12 Air Squats
(25 Minutes)

Aim – Bodyweight endurance and running

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