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9th April 2019

WARM UP

3 Sets:

  • 10 Half Kneeling DB Press (10 Per Arm)
  • 10m Bear Crawl
  • 10 Cal Ski

Then

3 Sets (All With Empty Bar):

  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Thrusters
A.

EMOM 6

  • 5 Thrusters @ 50% 1RM Clean & Jerk
B.

Every 3 Mins For 15 Mins:

  • 2 Clean Pull
  • 1 Clean
  • 2 Clean Pull
  • 1 Clean

All Sets To Be Completed @ 75% Clean % Jerk

C.

For Time:

  • 1000m Row
  • 15m Overhead BB Walking Lunge @ 70kg/50kg
  • 750m Row
  • 30m Front Rack Walking Lunge @ 70kg/50kg
  • 500m Row
  • 45m Back Rack Walking Lunge @ 70kg/50kg
D.

AMRAP 6:

KB Turkish Get Up 16kg/12kg

(Alt Arms Every 3 Reps)

 

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
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- 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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