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8th July 2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats 

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Snatch Balance 
  • 5 x Hang Power Snatch
A.

Overhead Squat/Snatch

  • Every 90s For 12 Mins
    • 2 OH Squats @ 72.5% Last Heavy

 

  • Every 90s For 12 Mins
    • 3 Power Snatch @ 62.5% Last Heavy Snatch
B.
  • 4 Sets:
    • 20 DB Cleans (2 x 22.5kg/15kg)
    • 20 DB Thrusters (2 x 22.5kg/15kg)
    • 20 Burpees Over DBs
    • Rest 3 Mins
C.
  • EMOM 10:
    • 4-6 C2B Pull-Ups
    • Aim To Improve On Last Weeks Quality OR Increase Reps By 1 Rep
D.

Conditioning

  • For Time:
    • 100 Wall Balls
    • Every Min On Min, Starting At 0, Perform 5/3 Cal Bike

 

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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