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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

- 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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