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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

- 09/12/2019

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
Read more

- 07/12/2019

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

Read more

- 06/12/2019

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift

  • 4 x 5
  • 1 x 5+
  • At max weight from last week
  • Rest as needed between sets
  • Focus on great
Read more

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