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23rd February 2019

Warm up

5 rounds for quality 

10 PVC Passovers 
30-45 second dead hang 
10 Band pull aparts 
30 second active hollow hold

A.

6 rounds 

  • 50 Double-Unders (or 100 singles) 
  • 10m Handstand Walk 

Rest 2 mins between sets 

N.B the Handstand Walk can be scaled to 20 Handstand shoulder taps or a 30 second Handstand Hold.

B.

In 5 mins complete:

  • 10 Clusters (Full Clean from the floor into a Thruster) at 70/40kg
  • 20 Pull Ups 
  • Max Cal Assault Bike 

Rest 3 mins 

Repeat for a total of 4 rounds (32 mins) 

 

 

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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