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25th March 2019

Warm UP

2 sets of:

  • 300m Row
  • 4 Wall Walks 
  • 10 Goblet 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

  • Take 20 mins to build to a heavy single 
B.

Back Squat

  • Build to a heavy 5
  • Followed by 3 x 3 at that weight
  • Rest as needed between sets 
C.

3 x 12 (each leg)

  • Bulgarian Split Squats RPE 8
  • Rest 20 seconds between legs 
  • Rest 60 seconds between sets 
D.

4 rounds for time:

  • 10 Back Squats (50/35kg)
  • 10 Goblet Reverse Lunges (32/24kg)
  • 10 Jump Lunges
  • 1 min Wall sit

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
Read more

- 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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