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29th June 2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • Walk Outs
    • Hollow Rocks
    • Reverse Lunges 
    • Prisoner Squats 
    • Wall Walks
A.
  • EMOM 8
    • Min 1- 8-10 Strict HSPU
    • Min 2- 8-10 Strict Pull-Ups
  • EMOM 8
    • Min 1- 12-15 Kipping HSPU
    • Min 2- 10-12 Kipping/Butterfly C2B
B.
  • Intervals: 4 Min Work : 2 Min Rest

    In a 4 minute time window, complete 20 calories assault bike, 30 DB snatches, then in the remaining time, complete as many calories as possible back on the assault bike.

    Rest for 2 min, then repeat for a total of 4 rounds.

C.
  • For Time:
    • 50 Cal Row
    • 50 Wall Balls
    • 100 DU
    • 40 Cal Row
    • 40 Wall Balls
    • 80 DU
    • 30 Cal Row
    • 30 Wall Balls
    • 60 DU
    • 20 Cal Row
    • 20 Wall Balls
    • 40 DU
    • 10 Cal Row
    • 10 Wall Balls
    • 20 DU

 

 

 

 

 

 

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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