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22nd June 2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges 
    • Prisoner Squats 
    • Hand Release Push Ups 
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2 - 10/8 BBJO (24/20")

B.

EMOM 10:

  • Min 1 - 20/15 Cal Row
  • Min 2 - 10/8 HSPU

C.

EMOM 10:

  • Min 1 - 200m Run
  • Min 2 - 20 Wall Balls

D.

EMOM 10:

  • Min 1 - 15/12 Cal Bike
  • Min 2 - 20 KB Swings (24kg/16kg)

 

 

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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