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27th March 2019

WARM UP

2 rounds

  • 400m Run
  • 10 Jump Squats 
  • 10 Pause Goblet Squats 
  • 10m Walking Lunge (with upper body rotation over leading leg) 
A.

1 and 1/4 Front Squat (full grip)

  • 3 x 8 
  • Build to 3 rounds at the same weight at an RPE of 7-8
B.

Strict Pull Ups 

  • 60 second AMRAP
    • Rest 2-3 mins 
    • 6 min EMOM of 50% of above number 
C.

12 min AMRAP

  • 20 Wallballs (9/6kg) 
  • 20 Pull-ups 
  • 50 DU
D.

3 sets 

  • 30 Seconds dead hang L-sit hold
  • Into 10 GHD Sit ups 

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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