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12th 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.

Every 2 Mins For 16 Mins

  • 5 Front Squats @ 70%
  • 10 KB Swings @ 24kg/16kg
B.

Barbell Strict Press

  • EMOM 10
  • 4 Reps @ 70% 1RM
C.

Four Rounds For Time:

  • 50 DU
  • 6 Bar Muscle Ups
  • 12 Alt DB Snatch (30kg/22.5kg)
  • 10m Handstand Walk
D.

Conditioning

  • 30s Max Cal Assault Bike
  • 30s Burpees
  • 30s Rest
  • x 8 (12 Mins)

Latest workouts

- 22/10/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
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- 19/10/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
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