>A] Squat Snatch Tekkers
 |
| DC Coaches Andy and Simon with the Amazing Coach B |
Work Up to 1×5 (speed through middle)
B] 30 Deadlifts @ 55% 1RM
3 Rounds
30 OH Situp (20/10)
300m
30 Push Ups
30 Deadlifts @ 55% 1RM
>
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| LEGIT! |
A] 3 Rounds
AMRAP Pull Up
(Any Technique)
B] 5 Rounds
In 1 Minute-
200m
AMRAP Shoulder Press
(40 /20)
(2min Rest)
C] 3 Rounds
30 GHD SitUps
>
A] 3 Rounds
Max Height Box Jump x3
B] 5 Min AMRAP
5 Power Snatch (45/30)
10 KB Swing (24/16)
C] 5 Min AMRAP
5 Clean and Jerk (45/30)
10 Pull Up
D] 5min AMRAP
5 OH Squat (45/30)
10 Push Up (HOG)
E] 3 Rounds
10 Situps
20 Hollow Rocks
>
 |
| Spencer |
A] Split Jerk Tekkers
B] Work up to 1rm Split Jerk
C] 12 min AMRAP
4 burpees to plate
8 OH Lunges (20/10)
12 KB Swing 32/20
>
 |
| Primal ‘Come Dine’ Star Jen |
A] Overhead Squats
3,3,3
(If you cannot do them hit the PVC pipe with Coach)
B] ‘COE’
10 Rounds
10 Thrusters (45/30)
10 Ring Push Ups
>
A] Skin the Cat Tekkers
>
 |
| Gareth Moggs smashed his Pre Season Fitness Tests! |
A] Front Squat
5,5,5 MAX
B] 21-15-9
Muscle Snatch (40/25)
Burpee
C] 3 Rounds
20 Torso Twist
5 Nordics
>
 |
| 6pm Class showing the overhead position |
A] Weighted Pull Ups
2×8
B] 1/2 Morrison
25,20,15,10,5
Wall Ball (9/6)KG
Box Jump (24/20)
KB Swing (24/16)
C] 50 Hollow Rocks
>
A] Warm Up Properley and Take your time doing at least 5 Work Up Sets
Hit a 1x5RM DEADLIFT
B] 10 Minute Amrap
10 OH Situps (20/15)
10 Good Mornings
200m
(Bar Much Not touch Floor between OH Situps and Good Mornings)
C] 50 Toes to Bar
>
 |
| The Board Never Lies!!!! |
A] Shoulder Press
5,5,5
B] 1 Round Max Rep Pull Ups (Any Tekkers)
C] 5 Rounds of 3minutes (No Rest)
60 Second Dead Hang
Amrap
25 Air Squats
50 Double Unders
In the Event of not being able to complete 60 Second Hang and come off the bar Complete Burpees until 60 second marker.
Working With:
Paleo Wales
Heavy Rep Gear
York Fitness
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