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6th June 2019

WARM UP

AMRAP 10 (For Quality)

  • 10 Cal Ski
  • 6 Scapula Pull-ups + 10 Press Ups
  • 10 Cal Bike
  • 12 DB Walking Lunges + 8 DB Thrusters (Light)
A.

AMRAP 10

  • 6 Rounds Cindy (5 Pull-ups, 10 Press-ups, 15 Air Squats
  • Max Cal Row In Remaining Time
B.

AMRAP 10

  • 2 Rounds Helen (400m Run, 15 OH Squats (60kg/45kg)
  • Max Cal Assault Bike In Remaining Time
C.

AMRAP 10

  • Amanda (9-7-5. Muscle Ups, Snatch (60kg/45kg))
  • Max Bar Over Burpees In Remaining Time 
D.

AMRAP 10

  • Elizabeth (21-15-9. Cleans, Ring Dips (60kg/45kg))
  • Max Cal Ski In Remaining Time

Latest workouts

- 19/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 30s Empty Bar OH Squat
  • 200m Run

A.

For Time:

  • 2 Front Squats @ 100kg/70kg
  • 200m Run
  • 4 Front Squats @
Read more

- 18/06/2019

WARM UP

4 Sets:

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

In 60s:

  • 2 Cleans @ 80%
  • Max Bar Facing Burpees
    • Rest 60s
    • x 6 (12 Mins)
B.

5 Rounds:

  • 5 Strict Pull-Ups
  • 10 D
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- 17/06/2019

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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