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4th June 2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts 
  • 20s Passive Hang
A.

In 40s:

  • 3 Push Press @ 80% Of Last Week 
  • Max Reps HSPU In Remaining Time
  • Rest 80s
  • x 5
B.

Clean (6 Sets. Rest As Needed Between Sets)

  • 1 Clean Pull
  • 1 Clean
  • 1 Clean Pull
  • 1 Clean
    • Sets 1-3 @ 75%
    • Sets 4-6 @ 80%
C.

AMRAP 7:

  • 7 Front Squats @ 70kg/50kg
  • 7 C2B Pull-Ups
D.

Conditioning

  • 6 Sets For Time:
    • 15s 100% Effort Assault Bike
    • 10 Bar Facing Burpees 100@ Effort
    • Rest 2 Mins 
    • GO HARD AF

 

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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