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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

- 14/12/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 13/12/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

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