250m row

250m ski

25 cal assault bike

200m run

Rest 3 minutes

5 rounds



Find 1 rep max clean & jerk

Rest as long as needed between sets.


30 reps of clean and jerk at 60% 1rm

For time.



2 rounds for time.

500m watt bike

250m row

250m ski

10 cal assault bike

200m run.

Rest 3 minutes.


Flow for Shoulders

Releasing Upper Back and Shoulders  

Following on from our “flow for shoulders” session on Tuesday night here are a few quick stretches to add to your routine to help release tension in the shoulders and upper back.  It’s worth saying that the below stretches are more for general maintenance and if you suspect you might have a specific shoulder issue, best to get Andy at Elite take a look.

1. Posture 

The number one thing we can do to help keep our shoulders happy is take a look at our posture.  Sitting at desks and constant use of devices means a lot of us our guilty of poor posture including me.  Try this one to help bring things back to neutral:

  • Bring the arms behind the back and take hold of the opposite elbow
  • If you can’t hold the elbow take hold of the opposite forearm
  • Draw the shoulder blades on to the back of the ribs and lift the chest
  • Let the tops of the upper arms draw back and down away from the ears
  • Bring the back of the head up and back so the chin is parallel to the floor
  • From this position you can take a few neck stretches, by letting the right ear draw down to the right shoulder and repeating on the opposite side

2. Front of Shoulder Opener 

This one works to open the front of the chest (pecs) and is best done with a yoga belt rather than a resistance band.  If you don’t have a yoga belt you can use a towel or a regular belt or tie.

  • Bring the hands wide apart on the belt
  • You can adjust the distance between the hands as you go along
  • Keeping the arms straight lower the belt behind you and then back overhead
  • Bring the hands further apart if the arms begin to bend
  • Bring the hands closer together to increase the stretch
  • Repeat a few more times
  • To target the side body (lats) too let one arm draw back behind you as the opposite arm extends up
  • Hold for a few breaths and repeat on the other side

3. Back of Shoulder Opener

This is a great one for releasing tension on the back of the shoulders (trapezius muscles) and between the shoulder blades (rhomboids)

  • Bend the elbows and take the arms out to the side shoulder height
  • Cross the right elbow over the left and bring the hands together
  • Keep the bottom arm straight instead as in the 2nd photo
  • Draw the elbows to shoulder height and the forearms parallel with the face
  • Hold for a few breaths and then repeat with the left elbow on top



Dead lift x 1-2 reps @90% 1rm

Rest 120s. 6-8 sets


20,16,12,8,4 reps of

DB step over box

DB thrusters

DB snatch each side





Strict over head press x 1

Push press x 3

@90% 1rm of overhead press

Rest 90s. 5 sets.



Hand stand press ups/ decline press ups x 3

Pull ups x 6

Dips x 9

Press ups x 12

Rest 120s. 4 sets.


1500m ski

Every 250m do 1 bear crawl length (15m)



Back squat x 1-2 reps @ 90% 1rm

Rest 120s. 6-8 sets.



Front squat x 5

Rest 90s. 5 sets.

DB side step up x 8 each leg

Rest 60s. 4 sets.

Squat jumps x 12 with barbell

Rest 90s. 3 sets.


200 walking lunges for time


in 30 minutes complete as many rounds as possible of

5 pull ups

10 push ups

15 squats




Cleans x 3

Jerk x 1

Rest 90s. 5 sets – increase load each set.


21 double unders

15 box jumps

9 hang cleans @ 60% of above weight

Rest 90s.

5 rounds.


John Terry Sprints

Incline 12

Speed 18/16/14

20 on / 40 off

15 sets



Dead lift x 3 @80% 1rm

Rest 90s. 3 sets.


Wide grip Romanian deal lift x 8 @light – medium weight, focus on technique

Rest 90s. 4 sets.

21 x kb swings

9 x box overs

Rest 60s. 5 rounds.


For time

50 cal row

50 burpees




Bench press x 3 @ 80% 1rm

Rest 90s. 5 sets.


Max rep press ups.

Rest 90s. 4 sets.

Max rep pull ups.

Rest 90s. 4 sets.

Max rep dips.

Rest 90s. 4 sets.


For time.

800m ski erg for time

80 double unders

800m run