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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

- 24/06/2019

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

- 22/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 21/06/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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