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11th June 2019

WARM UP

4 Sets:

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

Every 2 Mins For 16 Mins:

  • 3 Power Cleans @ 75%
  • 10 HSPU
B.

10-8-6-4-2

  • Single Arm KB Push Press (Rep Scheme Is Per Arm) (32kg/20kg)
  • 350m Ski
  • Rest 90s
C.

AMRAP 3:

  • 5 DB Thrusters (2 x 22.5kg/15kg)
  • 10 Burpees Over DBs
    • Rest 60s Between Each AMRAP. 
    • Perform A Total Of 4 AMRAPs (16 Mins)
D.

Conditioning

  • Rowing Intervals
  • EMOM 5
  • 20s Rowing Sprint

Rest 2 Mins

  • Rowing Intervals
  • EMOM 5
  • 20s Rowing Sprint
    • Aim To Be As Fast As The First EMOM

 

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
Read more

- 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
Read more

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