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21st May 2019

WARM UP

3 Min Assault Bike With Increasing Effort Every 60s

EMOM 6:

  • Even Mins: 40s Rowing
  • Odd Mins: 40s Wall Walks
A.

4 Sets:

  • A1) Max Reps Bench Press @ BW
  • A2) Kipping HSPU (Rep Scheme is Double Reps of A1)
    • Rest 2 Mins Between Sets 
B.

Power Clean

  • EMOM 10
    • 1 Hang Power Clean + 1 Power Clean @ Same Weight As Last Week. Add A 2s Pause At The Knee On BOTH Reps.
C.

Front Squat

  • 3 x 6 @ Same Weight As Last Week 
  • 1 x Max Reps @ Same Weight As Last Week. Aim Is To Beat Your Score.
D.

For Time:

  • 50m DB Walking Lunges (2 x 25kg/17.5kg)
  • 1600m Assault Bike
  • 50m DB Walking Lunges (2 x 25kg/17.5kg)
  • Rest 2 Mins 
  • 100m Prowler Push @ BW
  • 25 Burpee Box Jump Overs 
  • 100m Prowler Push @ BW

Latest workouts

- 19/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 30s Empty Bar OH Squat
  • 200m Run

A.

For Time:

  • 2 Front Squats @ 100kg/70kg
  • 200m Run
  • 4 Front Squats @
Read more

- 18/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts
  • 20s Passive Hang
A.

In 60s:

  • 2 Cleans @ 80%
  • Max Bar Facing Burpees
    • Rest 60s
    • x 6 (12 Mins)
B.

5 Rounds:

  • 5 Strict Pull-Ups
  • 10 D
Read more

- 17/06/2019

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

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