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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

- 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
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