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11th February 2019

Warm UP

3 sets of:

  • 10 PVC Passovers 
  • 250m SKI 
  • 10 OH Squats (Empty Bar) 

3 sets of:

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Snatch Balance 
A.

Snatch

  • Build to a heavy double in 10 minutes
  • EMOM 10 1 x rep at weight from above. 
B.

Back Squat

  • 1 x 12 @ 60% 1RM
  • 1 x 10 @ 70% 1RM
  • 2 x 6 @ 75% 1RM

Rest as required between sets 

C.

20 min AMRAP 

  • 40 cal bike 
  • 30 wallball (9/6)
  • 20 devils press (22.5/15) 
  • 10 HSPU

 

Latest workouts

- 19/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 30s Empty Bar OH Squat
  • 200m Run

A.

For Time:

  • 2 Front Squats @ 100kg/70kg
  • 200m Run
  • 4 Front Squats @
Read more

- 18/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts
  • 20s Passive Hang
A.

In 60s:

  • 2 Cleans @ 80%
  • Max Bar Facing Burpees
    • Rest 60s
    • x 6 (12 Mins)
B.

5 Rounds:

  • 5 Strict Pull-Ups
  • 10 D
Read more

- 17/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
Read more

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