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10th May 2019

WARM UP

AMRAP 10 (For Quality)

  • 15 Cal Ski
  • 6 Empty Bar Good Mornings
  • 6 Scapula Pull-ups 
  • 40 DU
A.

Tempo Deficit Deadlift (Stand on 20kg Bumper) 

  • 4 x 6 (3131) 
  • Aim to make each set heavier than last week
  • Focus on great form throughout and stick to the tempo
  • Ensure bar lightly touches the floor, no bouncing off the floor. 

Superset with 16 DB Box Walk Overs (2 x 22.5kg/15kg)

B.

Every 5 Mins For 20 Mins:

  • 18 Burpees
  • 15 Cal Bike
  • 1 Round DB DT (2 x 22.5kg/15kg)
    • 12 DB Deadlift
    • 9 DB Hang Clean
    • 6 DB STOH
C.

3 rounds of:

  • 50m OH KB Carry (2 x 32/24) 
  • 300m Row
  • 50m Farmers Carry (2 x 32/24) 
  • 300m Row
  • Rest 3 mins 

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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