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12th February 2019

WARM UP

3 sets of:

  • 200m Row 
  • 6 Front Squats (empty bar) 

3 sets of:

  • 5 Front Squats 
  • 5 Strict Press
  • 5 Push Press 
  • 5 Thrusters 
A.

Clean and Jerk 
EMOM 12

  • 2 Clean and Jerks @ 70% 
B.

4 sets of:

  • 20 front rack reverse lunges - progress weight with each set  
  • 10 high box jumps (30/24) 
C.

For time: 

  • 21 OH lunges (40/25) 
  • 21 pull ups 
  • 15 front rack lunges (50/35) 
  • 15 chest to bar pull ups 
  • 9 back rack lunges (60/40) 
  • 9 bar muscle ups 

Latest workouts

- 11/01/2020

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

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- 10/01/2020

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At Th
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- 09/01/2020

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout 

Alternatively, a 40 min steady pace walk/jog. 

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