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30th May 2019

WARM UP

3 Sets:

  • 300m Row
  • 20 Walking Lunges 
  • 10 Walkouts 
A.
  • 100 Cal Row
  • Diane
    • 21-15-9
    • Deadlift (100kg/70kg)
    • HSPU
  • 80 Cal Row
  • 3 Rounds DT
    • 12-9-6
    • Deadlift - Hang Power Clean - STOH (70kg/55kg)
  • 60 Cal Row
  • Grace
    • 30 C&J For Time (60kg/40kg)
  • 40 Cal Row 
  • Isabel
    • 30 Snatch For Time (60kg/40kg)
  • 20 Cal Row
  • Fran
    • 21-15-9
    • Thrusters (40/25kg)
    • Pull-Ups

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
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