Monday 11th

Component 1

(15 Minutes)


3 Sets

A1. 8-10 Barbell Back Squat 2 second negative + 1-second pause at the bottom

A2. 16 Walking DB Lunge

90 Sec rest between


Component 2

(10 Minutes)

3 Sets

B1. 20-40 Seated Banded Hamstring Curl

Working set for set with a partner or rest 60seconds between sets


Component 3

In a team of 2

20 Minute Amrap


75 Sandbag / Heavy Goblet squats

200 Double unders

200m Sandbag Carry

50 Single Arm Devils Press 22.5/15

115 views0 comments

Recent Posts

See All

Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do

Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com

Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time