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17th April 2019

WARM UP

2 rounds

  • 10 PVC Passovers 
  • 3 Wall Walks 
  • 5 Strict Pull Ups  
  • 10 Push Ups 
  • 30sec hollow
A.

Wall facing Shoulder Taps  

  • 30 seconds of work
  • 30 seconds of rest
  • Focus on quality form 
  • for 8 minutes 
B.

Push Jerk

  • 5 x 1 Push Jerk + 2 Split Jerk - must be unbroken
  • Aim for more weight than last week. 
C.

4 rounds: 

  • 30 seconds chin over bar hold
  • 60 seconds rest
  • 30 seconds of strict pull ups 
  • 30 seconds rest
  • 30 seconds HS Hold 
  • 60 seconds rest 
  • 30 seconds HSPU (strict until you have to kip) 
D.

21-15-9

  • Wallballs 
  • Rowing Cals 
  • Go hard. 

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
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- 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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