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23rd May 2019

WARM UP

3 Sets:

  • 400m Run
  • 20 Cal Ski
  • 10 Walkouts (Last 5 With Press-ups)
A.

AMRAP 15

  • 75 Cal Row

  • 75 KB Swings

  • 75 Burpees

B.

For Time:

  • 21, 18, 15, 12, 9
  • Double DB Clean & Press (2 x 22.2kg/15kg)
    • Must Touch Floor Between Each Rep
  • Box Jump Overs

 

C.

Death By Thrusters @ 50kg/30kg (Scale If Needed)

  • Min 1 = 1 Thruster
  • Min 2 = 2 Thrusters
  • Min 3 = 3 Thrusters...

Latest workouts

- 22/10/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 19/10/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
Read more

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