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3rd May 2019

WARM UP

3 min light Row 

3 Sets

  • 10 Jefferson Curl Empty Bar 
  • 10 Deadlifts Empty Bar
  • 10 Hip Bridges
A.

Tempo Deficit Deadlift (Stand on 20kg Bumper) 

  • 4 x 8 (4121) 
  • Aim to make each set heavier than last week
  • Focus on great form throughout 
  • Ensure bar lightly touches the floor, no bouncing off the floor. 

Into 20 Single Leg Glute Bridge Hold (each leg) 

B.

'Helen'

3 rounds of:

  • 400m Run
  • 21 KB Swings (24/16)
  • 12 Pull Ups 
C.

3 rounds of:

  • 50m OH KB Carry (2 x 32/24) 
  • 50m Front Rack KB Carry (2 x 32/24) 
  • 50m Farmers Carry (2 x 32/24) 
  • Rest 3 mins 

Latest workouts

- 19/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 30s Empty Bar OH Squat
  • 200m Run

A.

For Time:

  • 2 Front Squats @ 100kg/70kg
  • 200m Run
  • 4 Front Squats @
Read more

- 18/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts
  • 20s Passive Hang
A.

In 60s:

  • 2 Cleans @ 80%
  • Max Bar Facing Burpees
    • Rest 60s
    • x 6 (12 Mins)
B.

5 Rounds:

  • 5 Strict Pull-Ups
  • 10 D
Read more

- 17/06/2019

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

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