Menu
Basket Login Say Hi

24th April 2019

WARM UP
DE-LOAD DAY 3

2 rounds

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

EMOM 10

  • 8 - 10 Strict HSPU
  • Scale to Hand Release Push Ups if no Strict HSPU
B.

Strict Press in Jerk Position

  • 5 x 10 Build weight over sets 
  • Focus on form
C.

EMOM 12

  • 15 seconds max strict pull ups  (rest for 45s)
  • 30 seconds max push press at weight from 'B' (rest 30s) 
D.

For time

  • 100/80 Cal Bike 
  • Every 2 mins - 20m Farmers Carry (2 x 32/ 2 x 24 KB's)

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