Menu
Basket Login Say Hi

15th April 2019

Warm UP

3 sets of:

  • 20s SL Glute Bridge Hold (R&L)
  • 30s Handstand Hold
  • 40s Assault Bike (Build Effort On Each Round)

3 sets of (with an empty barbell):

  • 5 x Snatch High Pull 
  • 5 x Muscle Snatch 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Good Morning
  • 5 x Overhead Squat
  • 5 x Snatch Balance 
A.

EMOM 10

  • 3 Snatch Balance @ 60% of Last Weeks Single (Focus On Quality Movement)
B.

6 Sets:

  • 1 Hang Snatch
  • 1 Snatch
    • Sets 1-2 @ 70%
    • Sets 3-4 @ 75%
    • Sets 5-6 @ 80%

3 Sets:

  • 1 Snatch @ 85-90%
C.

*TEST IN PREP FOR NEW BLOCK WHICH BEGINS 29/04/19*

  • Max Ring Muscle In 60s
    • Rest 2 Mins
  • Max Strict T2B in 60s
D.

For Time:

  • 30-20-10
    • Back Squats (All To Be Completed @ 50% 1RM)
    • Assault Bike Calories

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

Read more

News TipsĀ Alerts

Sign up to receive email updates