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7th May 2019

WARM UP

3 Sets:

  • 10 Ring Rows 
  • 10 No Push Up Burpee
  • 5 Press Ups

Then

3 Sets (All With Empty Bar):

  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Thrusters
A.

Eccentric Pull Ups 

  • 5 seconds at the top, 3 seconds on the way down then jump back up. 
  • 5 x 6
  • Focus on control and maintaining a good position throughout.
B.

Power Clean

  • Build to a heavy single
C.

Front Squat

  • 5 x 5
  • At last weeks max weight
  • Rest as needed between sets
D.

16 min EMOM

  • 15 Burpees
  • 20 Alt DB Snatch (22.5/15kg)
  • 12 Goblet Lunges (32/24)
  • 30 sec Hollow  

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
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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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