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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

- 19/07/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 Walking Lunges
A.

Deadlifts

  • Build To A Heavy Single In 10 Mins
    • Every 90s For 12 Mins Perform
Read more

- 18/07/2019

WARM UP.
  • 3 Rounds:
  • 250m Row
  • 10 Air Squats
  • 2 Wall Walks
  • 10 KB RDL
  • 5 Walkouts
A.
  • For Time:
  • 1000m Row
  • 20 Wall Balls
  • 10 HSPU
  • 2500m Bike
  • 20 R.KB Swings @ 16kg
  • 10 Press Ups
  • 800m Row
  • 20 Wall Balls
Read more

- 17/07/2019

WARM UP

2 Sets:

  • 300m Row
  • 30s Passive Hang
  • 12 Ring Rows
  • 6 Wall Walks
  • 12 Press Ups
  • 30s Active Hang
  • 300m Row

A.

5 Sets

  • In 3 Mins:
  • 500m Row
  • Max Strict HSPU
  • Rest 2 Mins
B.

For Time:

  • 30 Cal Bike
  • 30 Pu
Read more

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