Thursday 21st

Component 1

(15 Minutes)


3 Sets

A1. 8-10 Barbell Back Squat 2 second negative, no pause at the bottom

A2. 10-15 Heel Elevated Goblet Squat

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

(22 Minutes)


Teams of two working round for round


5 Rounds

10 Deadlift 80kg/60kg

12 Burpees Over the bar

50 Double unders


131 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