Sunday Teams

Strict Press 5-3-1-1-1

Push Press 5-5-5

Build to a 1rm strict press using two sets as warm ups. Then with your 1rm perform 3 sets of 5 push press.

In teams of 2:

50 KB Swings
40 Box Jumps
30 Burpees
20 Toes to bar / Knee Raises
400m Run with Wall Ball in Relay format

Partner 1 begins the 50 swings. Soon as they finish Partner 2 starts there 50 swings and 1 moves onto box jumps. The 2nd person cannot move onto the next stage until the 1st has finished. Workout ends when partner 2 finishes 400m run with the ball ball.

Finisher: Wall Glides

Saturday Oly EMOMs

Clean Complex
A. EMOM x 5: 3 Power Cleans + 3 Front Squats + 3 Push Press
rest 2 mins
B. EMOM x 5: 2 Power Cleans + 2 Front Squats + 2 Push Press
rest 2 mins
C. EMOM x 5: 1 Power Clean + 1 Front Squat + 1 Push Press

Choose a weight around 80-85% of your C&J 1RM.

For time:
1 mile run
100 air squats
100 abmat sit ups
50 KB swings 24/16
50 box jumps overs 24/20

Finisher: 400m Overhead Barbel race

Bodybuilding & Metcon

One Arm DB Rows – 10-10-10-10

Bench Press – 20-15-10-5 ascending weight

Sumo Practice 😉

3 rounds for time:
Run 400m
30 Double Unders
10 Sumo Deadlift High Pulls 60/40k
20 Box Jump Overs 24/20″

Finisher: OHS Mobility or Rack Mobility

Pause Squats & Amraps

Front Squats 3-3-3-3-3 – pause 3 seconds top and 3 seconds bottom each rep

‘Scaling The Heights’ 2nd Qualifier

10 minute amrap:

First 2 minutes 75 Russian Swings 24/16

10 Jumping Pull ups
20 Abmat Sit ups
10 Goblet Squats

People not signed up who have pull ups can do them instead of jumping pull ups.

Finisher: Rope Stands

Bodyweight Day

Ring Dips – 5 x max sets (Scale to push ups / box push ups)

Supersetted with

Max kipping Chest to bar Pull ups (scale to hard standard ring row)

4 rounds for time:

1 Muscle up
10 Ring Dips
15 Toes to bar
15 Sit ups

Scaled: 4 rounds

15 Push ups
15 Knee Riases15 Sit ups

Finisher: Core holds

Overhead Squat & Helen

Overhead Squats 3-3-2-2-1-1


Front Squats 5-5-5-5-5

If you have a solid OHS build to a 1rm. If your mobility is still lacking hit front squats and mobilise your OHS between sets.


3 rounds for time:
Run 400m
21 Swings 24/16
12 Pull ups

Finisher: Bench Press – Max reps with 50/30k


Sunday EMOM

40 minute EMOM:

8 Power Cleans – coach chooses weight
8 Shoulder to overhead – same weight as above
40 Double Unders
20 Wall Balls

This is 8 rounds at each station including a minutes rest every 5 minutes. Choose your bar weight so you can perform each set of 8 unbroken and touch n go for the cleans.

Finisher: 50 Strict toes to bar / Knee raises

Become the most awesome version of you.