Menu
Login Say Hi

29th March 2019

WARM UP

500m Row

3 Sets

  • 10 KB Swings
  • 10m walking lunge
  • 10 Tempo Deadlifts with a light bar (4132) 
  • 60s Rest
A.

Deadlift 

  • 5 x 5 
  • Build to a heavy 5 and then repeat 5 sets at that weight 
  • Rest as needed between sets 
  • Focus on great form throughout 
B.

E3MOM for 15 mins 

  • 10 Double KB Bent Over Row + 10 Ring Push Ups + 10 GHD Sit ups 
C.

12 min AMRAP

  • 350/300m Row
  • 20 Box Jump Overs 
  • 20m DB Farmers Walk (aim for body weight) 

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

News TipsĀ Alerts

Sign up to receive email updates