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15th May 2019

WARM UP

3 rounds for quality

  • 10 Prone GHD's
  • 10 Jefferson Curls 
  • 10 Tempo (21X1) Romanian Deadlifts - with an empty bar 
A.

Deadlift

  • 3 x 10 Build to an RPE of 8-9
  • 10 Strict Pull Ups after each set
  • Focus on solid technique.
B.

3 rounds for time 

  • 300m Row
  • 30 burpees 
  • 30 DB Box Walkovers (2 x 22.5/15)
  • 300m Run
C.

GHD Sit Ups 

  • 10 min EMOM
  • 8 - 10 reps
  • Add medball if desired (9/6)

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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