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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

- 14/12/2019

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
Read more

- 13/12/2019

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.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

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