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5th June 2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s Handstand Hold
  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang 
  • 40s Assault Bike 

A.

15-12-9

  • Deficit HSPU (6inches/4inches)
  • Power Clean (70kg/50kg)
    • 100 DU Between Sets
B.

Barbell Strict Press

  • EMOM 10
  • 3 Reps @ 70% 1RM
C.

For Time:

  • 150 Wall Balls
  • On The Min, Every Min, Including 0, Perform 3 Burpee Box Jump Overs
D.

Accessory:

  • 3 Sets
    • 50m Single Arm Overhead Carry (Change Arms @ 25m)
    • 6-8 Strict Ring Dips
    • 12 Diamond Press Ups
    • 15 Ring Rows
    • Rest 90s

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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