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1st June 2019

Warm up

EMOM 10:

  • Min 1- 40s Assault Bike
  • Min 2- Alternate The Following For 40s
    • Walkouts
    • Alt Single Leg Glute Brides
    • Plank
    • Wall Walks
    • Walking Lunges
A.

AMRAP 12 (For Quality)

  • 8 DB Push Press @ 2 x 30kg/22.5kg
  • 20m HS Walk
  • 8 DB Power Cleans @ 2 x 30kg/22.kg
  • 20m HS Walk
B.

EMOM 30:

  • Min 1- 12 BBJ @ 24/20
  • Min 2- 60 DU
  • Min 3- 7/7 DB Snatch @ 25kg/17.5kg
C.

Conditioning:

  • In 2:30
    • Run 400m + Max Burpees
    • Rest 60s
    • Continue Until You Reach 50 Burpees

 

 

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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