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29th May 2019

WARM UP

1000m Row 

40m Walking Lunge 

20 KB Swings 

5 Wall Walks with a 5 sec pause at the top

A.

EMOM 12

  • 5 Deadlifts at last weeks max weight + 5 Strict HSPU
  • Scale number of HSPU if needed
B.

Single Arm DB Upright Row (3211) 

  • 3 x 10 (each arm) 
  • 22.5/15kg DB
  • Must be unbroken, focus on great technique
C.

10 min ascending ladder:

  • 3, 6, 9, 12, etc 
  • TTB
  • Push Ups 
  • Double DB HPC (2 x 22.5/15kg) 
D.

10 min ascending ladder:

  • 3, 6, 9, 12, etc 
  • Renegade Row 
  • DB Burpees (2 x 22.5/15kg) 

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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