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1st May 2019

WARM UP

10 min AMRAP for quality

  • 20m Light Prowler Push (walk)
  • 10 KB Swings   
  • 20m Light Prowler Pull (walk) 
  • 10 GHD Back Extensions
A.

Tempo Romanian Deadlift

  • 5 x 10 (52X1)
  • 100/60kg
  • Focus on Tempo and solid technique.
B.

5 rounds 

  • 10 Single Arm, KB, Front Rack, Front Foot Elevated Split Squats (Hold KB in Right hand and send right foot back)
  • 10 Single Arm, KB, Front Rack, Front Foot Elevated Split Squats (Hold KB in Left hand and send left foot back)
  • 16 DB Box Walk Over (22.5/15kg DBs)
  • 10m Prowler Push (Run) (Aim for Bodyweight+)
  • 10m Prowler Pull (Run)
  • Rest 2 mins 
C.

EMOM 12

  • 10 GHD Sit Ups 
  • 30 seconds GHD Back Extension Hold

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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