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9th May 2019

WARM UP

EMOM 10

  • Even Mins - 40s Bike
  • Odd Mins - 40s Ski
B.

40s On / 80s Off / x 4 (8 Mins) 

Assault Bike Cals

C.

40s On / 80s Off / x 4 (8 Mins) 

Rowing Cals

D.

40s On / 80s Off / x 4 (8 Mins) 

Ski  Cals

E.

40s On / 80s Off / x 4 (8 Mins) 

Prowler Push @ BW

D.

40s On / 80s Off / x 4 (8 Mins) 

DB Thrusters @ 2 x 22.5kg/15kg

 

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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