Tuesday 26 May (15:30/16:30/17:30/18:30)
Warm-up:3 rounds10 PVC PT10 PVC GM10 ring rows10 Push-ups10 DB hang power snatchWorkout:Teams of 2120 Burpee160 DB Snatch (22.5/15kg)-both working at the same time, switch whenever--Keep working until all reps completed (60 burpees each,80 snatches each) ...
Monday 25 May (16:30/17:30/18:30)
Warm-up:2 rounds10 Bend + bow10 Air squat5 Walkers20s Squat hold20s Pigeon e.s200m jogThenWork up to squat weightS&T:Every 1:30 x 6 sets2 Back Squats*Work up in weightWorkout:800m Run80 Weighted Squats - Single DB (do 40 on one shoulder 40 on the other, swap as you want) 22.5/15kg ...
Friday 22 May (16:30)
Warm-up:3 rounds10 Bend + bow10 Ring rows10 Push-ups10 DB curl (light)10s KB front rack hold (light)10s Sandbag holdWorkout:Teams of 2 — "You hold, I work"2 Rounds (split however you like, swap when the holder taps out)Station 1:Partner A — KB front rack hold (2×24/16)Partner B — Max double DB row (2×22.5/15)Station 2:Partner A — Sandbag bear hug hold (Alt: Dead hang)Partner B — Max push-upsStation 3:Partner A — Double KB farmers hold (2×24/16)Partner B — Max DB bicep curls (2×15/10)*Score = total reps across all stations*Each station ~ hold for accumulated 30 seconds working partner does as many reps as...
Thursday 21 May (16:30/18:30)
Warm-up:2 rounds10 PVC PT10 PVC front squat10 Band pull-aparts10 Air squat10 Push-ups10 DB deadlift (light)10 DB strict press (light)10 DB front squat (light)Workout:4 Rounds For Time (20 min cap)8 Alt Devil press (1×22.5/15)15 Wall-balls (10/7)10 DB thrusters (2×22.5/15) ...
Wednesday 20 May (16:30/17:30/18:30)
Warm-up:3 rounds10 Bend + bow10 Heel touches10 Sit-ups10 Kip swings10 Hollow rocks10 russian twisThen2x10 KB deadlift (light)10 KB russian swing (light)S&T:Weighted plankEvery 1:30 (5 rounds)40s plank*Add weight each round (plate on back)Workout:3 Rounds For Time (18 min cap)15 Toes-to-bar20 Russian twists (1×20/15)15 Sit-ups20 KB swing (24/16)15 V-ups ...
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