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1st March 2019

WARM UP

400m Run

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:

  • 4 x 5 at max weight from last week 
B.

Every 5 mins for 25 mins:

  • 15 Single Right Arm DB Thrusters (22.5/15kg)
    + 15 Burpees
    + 15 Single Left Arm DB Thrusters (22.5/15kg)
    + 15 Burpees
    + 5 Devils Press (22.5/15kg)

*Scale weight if needed

C.

Two rounds for time:

  • 100 DU
  • 20 Overhead Squat (50/30kg)
  • 80 DU
  • 15 Chest to Bar Pull Ups 
  • 60 DU
  • 10 Ring Muscle Ups 

Scale movements as needed 

D.

3 Sets:

  • 45s Prone GHD Hold
  • Max Strict T2B
  • Max TTB
  • 45s Hollow Hold
  • Rest 60s
  •  

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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