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19th June 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 @ 90kg/65kg
  • 200m Run
  • 6 Front Squats @ 80kg/60kg
  • 200m Run
  • 8 Front Squats @ 70kg/55kg
  • 200m Run
  • 10 Front Squats @ 60kg/50kg
  • 200m Run
  • 12 Front Squats @ 50kg/45kg
  • 200m Run
B.

Barbell Strict Press

  • EMOM 10
  • 5 Reps @ 70% 1RM
  • Rest 3 Mins After Completing The EMOM
  • 1 x Max Reps @ 70%
C.

For Time:

  • 75 Cal Row
  • 30 TTB
  • 75 Cal Bike
  • 30 GHD Sit Ups
  • 75 Cal Ski
 

Latest workouts

- 21/11/2019

WARM UP.

3 rounds

  • 10m walking lunge
  • 10 jump squats
  • 10 NPU Burpees
A.

16 min AMRAP

  • 50m Bodyweight Prowler Push
  • 50m Bodyweight Prowler Pull
  • 20 Burpees
B.

14 min AMRAP

  • 2 Rope Climbs
  • 14 OH Squat
Read more

- 20/11/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Deadlift:

  • 4 x 7 at last weeks max weight
  • 30 sec hollow rocks after each set
  • Rest as needed
B.
Read more

- 19/11/2019

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.

E3MOM for 18

  • 1) 4 Front Squats + 1 Split Jerk
  • 2) 20/15 Cal Assault Bi
Read more

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