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17th May 2019

WARM UP

3 Sets:

  • 20 Cal Row
  • 10 Banded Good Mornings
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 10 Cal Ski (Increase Effort Here On Every Round)
A.

Speed Deadlifts

  • A1) 5 x 4 @ 60% 1RM (Move As Fast As Possible On The Concentric)
  • A2) 5 x 8 High Box Jumps (30/24 Inches)
B.

12 Min Ladder (Build HSPU In 2's, KB Deadlifts In 4's)

  • 2 HSPU
  • 4 KB Deadlifts (2 x 32/24kg)
  • 4 HSPU
  • 8 KB Deadlifts (2 x 32/24kg)
  • 6 HSPU
  • 12 KB Deadlifts (2 x 32/24kg)...
C.

5 Rounds For Time:

  • 800m Run
  • 30KB Swings @ 24kg/16kg
  • 30 Pull-Ups
D.

3 Rounds:

  • 20s L-Sit On Rings
  • 30s Hollow Hold
  • 40s Plank
  • 50s Rest

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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