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14th May 2019

WARM UP

3 Sets:

  • 10 KB RDL
  • 20 Cal Ski
  • 40 DU
A.

Eccentric Pull Ups (Supinated/Underhand Grip)

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

Bench Press

  • Max Reps @ 75% BW After Each Set of Pull-Ups.
  • Rest 2 Mins Between Sets 
B.

Power Clean

  • EMOM 10
    • 1 Hang Power Clean + 1 Power Clean @ 70% of Last Weeks Heavy 1
C.

Front Squat

  • 3 x 5 @ Same Weight As Last Week 
  • 1 x Max Reps @ Same Weight As Last Week
D.

AMRAP 20

  • 12 DB GTOH (2 x 22.5kg/15kg)
  • 24 Box Jump Overs
  • 12 C2B
  • 24 Cal Row 

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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