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4th March 2019

Warm UP

3 sets of:

  • 2 Wall Walks (5s hold when in a handstand position on each rep)
  • 20s Passive Hang
  • 30m Overhead KB Walk (2 x 12/8kg)
  • 15 Air Squats

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 Balance 
A.

Snatch

  • Every 2 Mins For 12 Mins 
    • 1 Snatch Grip Lift Off (Lift to the knee, pause for 2s, lower back to the floor)
    • 1 Low Hang Snatch (Lift to the hip, back to 2 inches off the floor and complete full snatch)
    • 1 Hang Snatch
      Set 1-3 @ 70%. Set 4-6 @ 75%
B.

Back Squat

  • 1 x 12 @ 70% 1RM
  • 1 x 10 @ 75% 1RM
  • 3 x 2 (pause for 2s at the bottom of each rep) @ 85% 1RM

Rest as required between sets (no longer than 2 mins)

C.

AMRAP 20

  • 12 DB GTOH (2 x 22.5kg/15kg)
  • 24 Box Jump Overs (24/20)
  • 12 HSPU
  • 24 Cal Bike 

Pick a pace that you can hold. Aim to be consistent throughout the 20 minutes.

 

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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