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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

- 19/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 30s Empty Bar OH Squat
  • 200m Run

A.

For Time:

  • 2 Front Squats @ 100kg/70kg
  • 200m Run
  • 4 Front Squats @
Read more

- 18/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts
  • 20s Passive Hang
A.

In 60s:

  • 2 Cleans @ 80%
  • Max Bar Facing Burpees
    • Rest 60s
    • x 6 (12 Mins)
B.

5 Rounds:

  • 5 Strict Pull-Ups
  • 10 D
Read more

- 17/06/2019

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

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