Turkish Get-Up 1LR-1LR-1LR ———– “Short and Sweet” 21-15-9 reps for time: American Swings (32/24kg) Burpees Compare: 16/04/12

Power Clean 5-5-5-5-5 ———– 3 rounds for Reps: 1 minute HSPU 1 minute Front Squat (60/40kg) 1 minute Pull Ups 1 minute rest between rounds

Muscle Up Practise ——— AMRAP 15min: 10 Hand Release Press Ups 10 Toes2Bar 10 Back Squats (50/35kg)

Push Jerk 1-1-1-1-1 ———- “Dark and Stormy” For time: 25 Deadlifts (100/70kg) 50 Pull Ups 25 Deadlifts (100/70kg) Compare: 23/04/12

By Coach Andrew Okay. You’ve got the information. You know the diet that works. All you need to do now is follow the guidelines and in a few months you’ll be in amazing shape. Easy, right? Maybe not. Like most people out there (including myself) you’re probably going to find it challenging to stick to […]

AMRAP 20min: Run 200m 20 (alt.) Walking Lunges 30 Double Unders

“Divided We Fall Gone Bad” Teams of 2-3 (One Person Working) 3 Rounds: 2 Minutes- Rope Climbs (Guys no legs) 2 Minutes- Squat Clean Thrusters (60/40) 2 Minutes- GHD Sit Ups 2 Minutes- Box Jumps (30”/24”) 2 Minutes- Tyre Flips 2 Minutes Rest Score Total Reps

“Bristanbul” 5 rounds for time: 9 Turkish Get Ups Left Arm (24/16KB) 9 Turkish Get Ups Left Arm (24/16KB) Run 400m Compare: 27/04/12

Overhead Squat 3-3-3-3-3 ——— For time: 60-50-40-30-20 Squats 10-10-10-10-10 Ring Dips 5 -10-15-20-25 Pull Ups

“The Sandwich” For time: 800m Run 21-15-9 reps: Wall Ball (9/6kg) American Swing (32/24kg) 800m Run Compare: 02/04/12, 02/11/11, 01/07/11