The skids (bottom part of pull up rig) will be delivered tomorrow. The process of building up the rig will begin this week. Floor mats are now by both entrances, please be kind enough to wipe your feet on the way in.

Monday

(A) Clean - 8 x 1 OTM, then 6 minutes to build to a heavy single

(B) Deadlift - 3 x 3, 80 - 85%

(C) 50 burpees - 5 minute time cap

Tuesday

(A) Split jerk 8 x 1 OTM, then 6 minutes to build to a heavy single

(B) 20, 15 & 10 reps

  • box jumps

  • Single arm DB push jerk

  • Assault bike calories

Wednesday

(A) Back squat - 5 x 5, ~78%

(B) AMRAP in 11 minutes

  • 10 devils press

  • Run 200m

  • 15 wall ball

  • 30s weighted plank

Thursday

(A1) 3 x 12 -15 Ab wheel

(A2) 3 x 12 - 15/each  kneeling Pallof press

(A3) 3 x weighted side plank - 35s/each 

(B) Weighted plank - 3 x 45s

(C) 8 x OT2M - 250m Row

Friday

(A1) DB bench press - 5 x 5

(A2) DB Row - 5 x 5

(B) AMRAP in 14 minutes

  • 7 DB power clean

  • 7 push ups

  • 7 DB front squats

  • 7 push ups

  • 7 V ups

Saturday


(A) Row 500m

then

30, 20 & 10 reps

  • hang power clean

  • DB snatch

  • Kettlebell swings

  • Burpees