Menu
Basket Login Say Hi

15th February 2019

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 The Bottom Of An Overhead Squat
  • 60s Rest
A.

Overhead Squat:

  • 1 x 10
  • 1 x 8
  • 2 x 6
  • 2 x 4

Rest as needed between sets.

(Build the weight across the sets. let your body dictate the weight. Move well and focus on holding good positions).

B.

Every 4 Mins For 20 Mins (5 Sets):

  • 15 Bar Over Burpees
  • 1 Round DT (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder To Overhead) (70kg/47.5kg)

*Scale weight if needed

C.

AMRAP 12:

Complete the following complex with one DB (22.5kg/15kg)

  • 8 Single Arm DB Hang Power Clean & Press (right)
  • 8 Single Arm DB Thrusters (right)
  • 16 Single Arm DB Overhead Lunges (right)
  • 50m Single Arm DB Farmers Carry (right)
  • 8 Single Arm DB Hang Power Clean & Press (left)
  • 8 Single Arm DB Thrusters (left)
  • 16 Single Arm DB Overhead Lunges (left)
  • 50m Single Arm DB Farmers Carry (left)

*scale weight if needed

D.

3 Sets:

  • 30s Prone GHD Hold
  • Max Strict T2B
  • Rest 60s
  • 30s Hollow Hold
  • Max Strict Knee To Elbow

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

News TipsĀ Alerts

Sign up to receive email updates