Deadlifts & Chipper



Reset after each rep. Ascending weight today, not linear.

For time:

100 Double Unders
80 Power Balls
60 Sit ups
40 Swings 24/16
20 Toes to bar / Toes to rings / Knee Raises
10 Muscle ups / Pull ups / Ring Rows… x 2 for pull ups and ring rows

Finisher: DB Curls

Front Squats & DT

Front Squats


Build to a front squat 1 rep max.


6 minutes for max power output

12 Deadlifts
9 Hang Power Cleans

You choose the weight. Your score is repetitions completed x kg used on bar. This is a great practice for anyone taking part in the throwdown with CF Essex this weekend.

2 rounds untimed:

15 Tommies
15 Sit ups

Clean & Jerk and Nancy

Clean & Jerk


Technique practice building to 1rm for experienced.


Front Squat & Push Press from rack


5 rounds for time:

Run 400m
15 Overhead Squats 42.5/30k

Finisher: 30 Strict toes to bar or knee raises. Controlled no swinging.

Easter Sunday

5 sets of:

Chest to Bar Pull ups – max effort

Supersetted with

Ring Push ups – max effort

No rest between C2B and RD but take 2 mins between rounds.

10 minutes of Ring holds, TTB progressions and general rig fun.

For time:

10 Muscle ups
15 Russian Swings 32/20k
20 Box Jumps 24/20
25 Russian Swings 32/20k
30 Sit ups
25 Russian Swings 32/20k
20 Box Jumps 24/20
15 Russian Swings 32/20k
10 Muscle ups

Scale muscle ups to your hardest pull up or ring row version. Make it tough.

Front Squat 10-8-6-4-2

Front Squat 10-8-6-4-2

Increase weight each set. If you start around 90 go up by 10k, if your nearer 50k move up in 5k increments.

10 minute EMOM: 10-15 Burpees…

3 rounds for time:

Run 2 Laps
10 Push Press 60/42.5k
10 Hang Power Clean 60/42.5k
10 Toes to bar

Finisher: Push ups comp – last person standing

Happy Birthday Frances

Power Clean & Split Jerk

3-3-2-2-1-1-1 – Build to a heavy single


25 rounds for time:

1 Power Clean 100/50k
4 HSPU Strict
5 Wall Balls

Don’t worry this can be scaled for everyone, weights and movements but sorry everyone does 25 rounds for 25 years of Frances.


Become the most awesome version of you.