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26th June 2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Empty Bar Muscle Cleans
  • 30s Empty Bar OH Squat
  • 30s Assault Bike

A.

Every 3 Mins For 18 Mins:

  • 5 Front Squat @ 100kg/70kg
  • 10 Back Squat @ 100kg/70kg
B.

Barbell Strict Press

  • EMOM 10
  • 3 Reps @ 75% 1RM
C.

AMRAP 3:

  • 20 Cal Bike
  • 10 Bar Over Burpees
  • Max Shoulder To Overhead @ 70kg/50kg

Rest 2 Mins

Repeat Until You Have Completed 60 Shoulder To Overhead

 

Latest workouts

- 19/07/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 Walking Lunges
A.

Deadlifts

  • Build To A Heavy Single In 10 Mins
    • Every 90s For 12 Mins Perform
Read more

- 18/07/2019

WARM UP.
  • 3 Rounds:
  • 250m Row
  • 10 Air Squats
  • 2 Wall Walks
  • 10 KB RDL
  • 5 Walkouts
A.
  • For Time:
  • 1000m Row
  • 20 Wall Balls
  • 10 HSPU
  • 2500m Bike
  • 20 R.KB Swings @ 16kg
  • 10 Press Ups
  • 800m Row
  • 20 Wall Balls
Read more

- 17/07/2019

WARM UP

2 Sets:

  • 300m Row
  • 30s Passive Hang
  • 12 Ring Rows
  • 6 Wall Walks
  • 12 Press Ups
  • 30s Active Hang
  • 300m Row

A.

5 Sets

  • In 3 Mins:
  • 500m Row
  • Max Strict HSPU
  • Rest 2 Mins
B.

For Time:

  • 30 Cal Bike
  • 30 Pu
Read more

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