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26th March 2019

WARM UP

2 rounds

  • 500m row 
  • 10 KB SDHP
  • 10 Goblet Squats 
A.

Take 15 mins to build to a heavy triple Power Clean. Must be Touch and Go. 

B.

6 sets

  • 2 Strict Press + 4 Push Press + 6 Push Jerk (aim for 50% of your 1RM Jerk) 
  • Rest as needed between sets 
C.

3 rounds for time:

  • 100 DU
  • 25 Devils Press (22.5/15kg)
  • 10 Bar MU 

Scale the weight and or the Muscle Ups if needed. 

D.

4 sets:

  • 15 GHD Sit Ups 
  • 45 seconds Hollow Hold. 

Latest workouts

- 20/09/2019

WARM UP

3 Min Ski or Row

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 Th
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- 19/09/2019

ACTIVE RECOVERY DAY

60 Cal Assualt Bike

60 Cal Row

400m Run

40 Cal Assualt Bike

40 Cal Row

800m Run

20 Cal Assualt Bike

20 Cal Row

1200m Run

Read more

- 18/09/2019

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 Suppor
Read more

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