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5th April 2019

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts 
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift 

  • 4 x 5
  • 1 x 5+ 
  • At max weight from last week
  • Rest as needed between sets 
  • Focus on great form throughout 
B.

8 min AMRAP

  • 80 DU
  • 8 Devils Press (22.5/15kg)
  • 8 Bar MU 
C.

8 min AMRAP 

  • 8 Wall Balls 
  • 8 Burpees 
  • 8 TTB
D.

8 min EMOM 

  • 8 Cal Bike + 8 DB Push Press (22.5/15kg) 

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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