Complete this sequence:

1min Plank, 2 mins of Burpees, 3mins of KB Step ups 20″/24/16kg, 2 mins of Burpees, 1 min plank.

Station 2:

9 mins – As many 100m sprints as possible holding a med ball out in front of you , must take 15sec rest after each sprint 7/5kg.

Station 3:

9min AMRAP: 36FT Gorilla hop, 6 sandbag single shoulder power cleans – 3 each side.

 1min rest between stations,

sled pulls if time after.

5 x 7  minute stations In pairs

1) AMRAP 10 Burpee tyre flips, 10 Sand Bag ground to overhead, 5 each on  both exercises.

2) Bench press  – Choose a weight and do as many sets of 10 as possible. Score = reps x weight.

3) Max effort prowler push over 50m using the short handles only. Score = both the max effort weights added together.

4) Back squats – Choose a weight and do as many sets of 10 as possible, alternate between sets. Score = reps x weight.

5) As many kettle Bell stair climbs as possible, climbs x weight carried.

a) 75 Power Bag squats (Tombstone) then as many power bag bear crawls as possible (length of the pull up rig).

b) 75 Kettle Bell Swings 24/16kg then as many press ups as possible.

c) x3 Plate Stair climbs( x2 25/15kg), load up a bar with your plates then do as many deadlifts as possible (70/50kg).

d) The whole group – 2mins of Burpees, 3 mins of power bag carries (36/18kg). Score = Burpees completed then as many metres as possible.

2) In 12 mins climb this ladder.  .  .  .  .  . 

1, 2, 3, 4, 5, 6, 7 etc

Bag Bear Complex, Wall Climber.

4 minute windows: 20 Burpee by in then AMRAP for:

Goblet Squats 32/24

Tyre flips,

Gorilla Hops – length of the pull up rig,

Power bag thrusters/Squats 25kg,

Laterl bear crawl jump overs in pairs,

Rotate around the gym anti clockwise, 1 min rest between each exercise.

2 mins on 1 min off med ball throw, Push up Planks.

Sumo Deadlifts 3 – 3 – 3 – 3 – 3 – 3 and max effort Prowler Push. 10 mins on each.

“Fly Tipping” 

In 12 Minutes AMRAP 10 Plate Squats, 200m Plate run, 10 Lateral Bear Crawls over Plate, down and up each side 25/15kg!

Wall Climbers one at a time, Med Ball Slams 9/5kg, Burpees to Gym Mat, KB Farmers carry 32/24kg, Power Bag Slams, Medicine Ball Russian Twists 5/3kg, 5 each way then swap.

Press with Kettle Bells  3 – 3 – 3 – 3 – 3 – 3 Increase kettle Bell weight first 12/8kg.

100 Box Jumps for time, every minute on the minute 2 wall climbers. 

Edlington Colliery

B) 2mins on these stations, work in pairs:

Burpee jump overs (Reebok platforms),
Tyre Flips with Jump Through,
Bear Crawl with Kettle Bells 32/24kg,
Shoot throughs,
Gorilla Hops – length of the pull up rig.

2 Rounds

1) SAQ

2) The Den:

2mins on each station, 3 rounds, 1min rest:

1) Lateral Bear Crawl, down and up  on each section of rig return via pull up rig,

2) 6 Kettle Bell Step ups with 2 push ups,

3) Battle Ropes,

4) Gymnastics mat Burpeesx5 and 10 tuck jumps,

5) Prowler push 30/40kg,