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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

- 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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