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9th July 2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Muscle Cleans 
  • 20s Passive Hang
A.

Build to a heavy complex of: 1 Hang Power Clean + 1 Hang Clean + 2 Cleans (Must be unbroken) 

Then;

Every 2mins for 10mins,

  • 1 complex at max weight from above
B.

EMOM 16 (Round 1+3 Right arm only, round 2+4 Left arm only)

  • Min 1- 50s DB Snatch (22.5/15kg)
  • Min 2- 50s SA OH Lunge 
  • Min 3- 50s SA DB Thruster
  • Min 4- Rest
C.

For Time:

  • 21/15/9
  • Bar Muscle Ups (or CTB if scaled) 
  • BBJO
  • HSPU

 

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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