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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

- 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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