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2nd March 2019

Warm up

5 rounds for quality 

10 PVC Passovers 
30-45 second dead hang 
10 Band pull aparts 
3 Wall walks

A.
  • Row 200/150 cals
    With 5 HSPU every 2 mins 

B.

30 min AMRAP

  • 500m Run
  • 50 Deadlifts (100/70kg)
  • 50 Bar Facing Burpees 
  • 50 DB Box Walk Overs (22.5/15kg) 

Scale the weight as needed

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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