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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

- 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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