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

Scale The Heights Qualifier 1

For time:

Row 500m
21 Wall Ball
21 Target Touch Burpees
Row 250m
15 Wall Ball
15 Target Touch Burpees
Row 150m
9 Wall Ball
9 Target Touch Burpees

If your not signed up for Scale The Heights you will run 250m for each of the 3 rounds.

Front Squats 5-5-3-3-1-1

Ascending weight finishing on max for the day.

Finisher: Barbel Sit ups 15-15-15

Strength, EMOM and Core

Deadlifts 5-5-5-5-5 – Linear progressions weight please.

10 minute EMOM:

15 Wall Balls odd minutes
15 KB Swings even minutes

Scale weight so you can get through the reps.

10 minute amrap:

20 Sit ups
15 Box Jumps 24/20
10 Toes to bar

Finisher: Max height box jump. For fun.

Rainhill Trials WOD 1

Push Press 3-3-2-2-1-1

Build to a daily max single.

Strict toes to bar or Strict knee raises – 3 sets of 10

For time:

10 Snatch 50/30k
20 Bar over Burpees
15 Thrusters
15 Bar over Burpees
20 Front Squat
10 Bar over Burpees

Finisher: Bicep Curls. Find something and get curling.

Become the most awesome version of you.