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13th February 2019

WARM UP

AMRAP 10 (For Quality)

  • 10 Front To Back Lunge Right
  • 10 Front To Back Lunge Left
  • 10 Strict T2B
  • 10 Walkouts
A.

4 Sets:

  • 10 Strict Pull-ups
  • Max Press-ups With A 3s Eccentric
  • Rest 60s
  • 10 Strict HSPU
  • Max Ring Rows With A 3s Eccentric
  • Rest 90s
B.

Every 6 Mins For 24 Mins

  • 400m Run
  • 10 Deadlifts @ 120/70
  • 15 Bar Over Burpees
C.

For Time:

  • 50-40-30 Wall Balls
  • 30-20-10 HSPU
D.

AMRAP 12

  • 300m Row
  • 12 Devils Press 20/15
  • 12 Box Walk Overs 20/15
  • 24 T2B

 

Latest workouts

- 22/10/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 19/10/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
Read more

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