Thrusters & Skill


Thrusters – Build to a 3RM


Toes to bar / Knees to elbows kip practice


15 minute amrap:

Run 400m
10 Thrusters 40/25k
20 Bar Hops



Sunday Deadlifts & Pull ups

Deadlifts 10-8-6-4-2 – ascending weight

Between sets hit a max set of strict HSPU or Push ups

30-20-10 reps for time:

Wall Balls
Down Ups
Toes to Bar

Finisher: Handstand practice


Saturday Linear

Back Squat – 3-3-3-3-3 – Linear progressions

You should start this at your old 5rm finishing weight.

For time:

30 Power Cleans 45/30k
30 C2B Pull Ups
20 Push Press 45/30k
20 C2B Pull Ups
10 Clean & Jerk 45/30k
10 C2B Pull Ups

Use ring rows as a scale for pull ups

Finisher: tabata core holds


Scale The Heights

5 minute amrap:

Ground to Overhead

Your score is your weight used multiplied by your reps. You can use any style including muscle snatch, power snatch, squat snatch, clean & jerk or reverse call strict press. So if you use 40k and get 100 reps your score will be 40 x 100 = 4000.

If you did my birthday workout or you have already done Scale The Heights qualifer instead do below.

5 supersets:

Deadlift 10-10-10-10-10
HSPU max strict after each set – Scale to push ups

30 minuter EMOM:

A: Row 15 Cals
B: 12 Burpees
C: 5 Strict HSPU or 10 Push ups
D: 20 Wall Balls
E: rest


It’s my birthday

Bench Press – 20-15-10-5

Up the weight each set finishing with a 5rm for the board.

Pendlay Rows – 10-10-10 ascending weight

Scott’s Birthday WOD

45 Power Snatches 45k
45 Toes To Bar
45 Sit ups
45 Clean & Jerks 45k
45 Double Unders

Finisher: Max plank. Put plate on your back if you have 2 mins plus.


Push Press & Annie

Push Press 5-5-5-5-5

Build to a 5RM push press. Stop and get your shoulders on the bar after each rep.

Hip Bridges – Use a bar and hit 2 sets of 20 reps.


50-40-30-20-10 reps

Double Unders
Admat Sit Ups

Finisher: 3 x max strict pull ups, negatives or hard standard ring rows.


Squat Clean & Rowing

1. Olympic Lifting

Squat Cleans 3-3-2-2-1-1 – Build up to a 1rm

Beginners – Clean technique

2. Conditioning

10 min amrap:

10 Squat Cleans 60/40k
10 Burpees
10 Toes to bar

Scale Front Squats for Squat Cleans and Knee raises for toes to bar.

3. Conditioning Finisher

Row 500m for time



Bank Holiday Linear

Linear Progressions – Today after 3 months on the 5×5 we will be moving to 5 sets of 3 due to some of you hitting a plateau after making some great gains. Changing the rep scheme will give you a new stimulus and hopefully push you past your plateau.

Back Squat 3-3-3-3-3

For time:

Run 800m
50 Double Unders
30 Wall Balls
50 Double Unders
30 C2B Pull ups
50 Double Unders
30 Toes to bar
50 Double Unders
Run 800m

Finisher: Hang Tough


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