Menu
Login Say Hi

6th July 2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • Walk Outs
    • Active Hang
    • Reverse Lunges 
    • Prisoner Squats 
    • Wall Walks
A.
  • EMOM 8
    • Min 1- 40s Handstand Hold
    • Min 2- 40s Chin Over Bar Hold
  • EMOM 8
    • Min 1- 4-6 HSPU @ 6 Inch Deficit
    • Min 2- 5-6 Ring Muscle Ups
B.

For Time:

  • 3 Rounds:
    • 30 Cal Bike
    • 15 C2B
    • 10 Box Over Burpees
C.

For Time:

  • 500m Ski
  • 400m Run
  • 400m Ski
  • 400m Run
  • 300m Ski
  • 400m Run
  • 200m Ski
  • 400m Run
  • 100m Ski
  • 400m Run

 

 

 

 

 

 

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

News TipsĀ Alerts

Sign up to receive email updates