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27th February 2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Support Hold
    • Rest 90s Between Sets

Bench Press Sets:

  • Set 1= 8 Reps
  • Set 2= 8 Reps
  • Set 3= 6 Reps
  • Set 4= 6 Reps
    Aim for heavier than last week. 
B.

4 Sets:

  • 12 Tempo Ring Rows (3021)
  • Max Supinated Grip Pull-ups
    • Rest 90s Between Sets
      This is week 2 of this Set: aim to walk feet further away in the ring row, and where possible, elevate your feet) 
C.

15 min AMRAP:

  • 40 Double Unders 
  • 30 Alt DB Snatch (22.5/15kg) 
  • 20 Hand Release Push Ups 
  • 10 Devils Press (22.5/15kg) 
D.

3 Sets:

  • 45s GHD Prone Support Double DB Row
  • 45s GHD Sit-ups
  • Max Hollow Hold
  • Rest 90s

 

Latest workouts

- 24/06/2019

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
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- 22/06/2019

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
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- 21/06/2019

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.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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