Filthy gumpf

5 x 3 minute windows with 1 min rest between stations then 5 x 2 minute windows with 30 sec rest between stations:

 

- 4 Burpees, 8 Deadlifts with Kettle Bells 32/24kg, Farmers carry the length of the pull up rig twice with your kettle Bells = 1. AMRAP in 3 minutes,

- Power Bag Ground to Shoulder into a thruster 36/18kg, both sides = 1.

- AMRAP 5 Dumbbell Push Press 15/10kg, 10 box jumps 24/20.

- 3 minutes to perform a Widow maker. You need to choose a working weight (the heaviest possible) and perform a 20rm back squat. You can not put the bar back in the rack but can rest at the top of the squat with the bar on your shoulders.

If you complete the widow maker with time left, take this time to rest including the prescribe rest but maybe go heavier in the second set.

If you start the widow maker but are unable to finish the 20 reps before the 3 minutes is up they will carry over into your second attempt on this station. e.g. 17 reps in 3 minutes – 3 reps carry over.

- Climb the ladder – 3, 6, 9, 12, 15, 18, 21 etc of tyre slams and t2b.

 

2 mins rest then repeat the circuit but this time it will be 2 minutes on, 30 seconds off. On the Widow maker halve it second time round so you stay on the same weight but complete x 10 reps. If you have reps to carry over you have to perform these also. e.g. if you had 3 reps to carry over from the last set then you have 13 to try to complete this time.

 

Work in pairs but at the same time on all stations.

Put the Freshness back

A) Alternate between Rope Deadlifts, Backwards Sled Pulls (100m) and Bench to find a max effort for all, 8 mins on each station, working in 3′s and 1 group of 4.

 

B) AMRAP in 10mins:

10 Wall Ball Shots with extra front squat.

100m overhead med ball Sprint.

Caveman Food tips

Fats – Avoid the processed or the complex. Why? Because Cavemen didn’t have processors. Once you add sugar or starch to a meal you change everything. The less sugar and starch the better. Dietry fat on its own doesn’t make you fat.

If you reduce saturated fat and replace it with high glycemic index carbs, you may not only get the benefit but you might actually produce the harm!

 

Dairy – No because cavemen didn’t want to get injured milking wild animals so it was never in the diet, plus most dairy products go through a process.

 

Grains – To keep it simple, grains are the reproductive organs of a plant (seeds) and a plant wouldn’t want to give these away cheaply as it would end up extinct. Grains contain toxic compounds which act as a defense mechanism so that they can grow in the ground and not in the gut of an animal (Bedwards). Grains when they appear in Western diets have been heavily processed so have probably released these toxic compounds during food preparation.

Mad, Bad and Dangerous to Know

5 x 5 Minute stations:

- As many Burpee Pull ups as possible (If you can’t do the jumping pull ups from the floor do 5 Burpees, 5 jumping pull ups from boxes). 100m sprint on each minute. Score is total reps.

- AMRAP 6 Power Bag SDHP and 3 Push Press 36/18kg. Score = rounds

- As many kettle Bell Step ups as possible 24/16kg to an 18″ box, with 6 Box jump overs on the minute. Score is step ups.

- 5 Tyre flips back and forth, Bear Crawl in a circle around the tyre 3 times back to original flipping position then repeat. Score is flips +bear crawls.

- As many alternating resistance band sprints (50m) as possible. Resistance applied by partner will be judged!

The Poznan

A) Working in Pairs Max Effort Bear Crawl  in 15 mins – length of the pull up rig. Please make an effort to have everyone working the pull up rig side of the central pillar.

B) Working in Pairs 2 mins of Wall Ball Shots aiming at 12.5 feet with a 9/7kg. Partner goes for 2 minutes then swap. Do as many as possible but prioritize the standards over the AMRAP element but obvs make an effort!

C) 15min AMRAP In pairs;

Partner does a 300m Tyre Run, Carrying the tyre how you wish, other partner works on an AMRAP of 6 ground to shoulder with the power bag and 6 lateral bear crawls over the power bag.

Gas Stations

4 minutes on these:

- 10 Power bag squats, 100m sprint with bag on your back = 1 round,

- Crab Walk, Bear Crawl, Gorilla hop then a Plank Walk (length of the pull up rig = 1) AMRAP In 4 mins,

- Kettle Bell deadlifts x 4 + 4 Kettle Bell Step ups = 1,

- 1 minute of med ball passes over tyre on side, 2 minutes of hammer strikes, 1 minute of med ball passes, – total reps on med ball passes is score here.

- Burpee Box jump overs 24/20″ – 6 then partner goes.

 

1 minute rest between stations.

Go nuts

 

 

At the mercy of Van Persie

In pairs have a laugh with this:

- Max effort Farmers Carry the length of the pull up rig and back in 10 mins using resistance bands and plates attached to sand bags. Try to get at least 6 carries in each. Working in pairs!

- Max effort sled drag, length of the pull up rig,

- Max effort Bench Press,

- Max effort lateral Deadlifts with a thick bar 5 – 5 – 5 – 5 – 5,

- Turkish get ups with kettle Bells, Dumbbells and Barbells!

7 minutes on each station, 30 seconds to change.

 

The finisher – 7min AMRAP:

7 deadlifts 100/80kg, 14 Air Squats