Menu
Login Say Hi

20th 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.
  • For Time
    • 500m Row 
    • 20 Strict HSPU
    • 20 Kipping HSPU
    • 500m Ski
    • 20 Strict Pull-ups
    • 20 C2B Pull-ups
    • 400m Run
B.

For Time:

  • 15-12-9-6-3
  • Bar Muscle Ups
  • STOH @ 60kg/40kg
  • 45 DU Between each Round
C.

Intervals:

  • 30s Legs Only Assault Bike @ 100% Effort
  • 20 Burpees
  • Rest 90s
  • x 6

 

 

 

 

 

 

Latest workouts

- 12/11/2019

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 21

  • 1) 3 heavy single power cleans + 2 Front Squats
  • 2) 20/15
Read more

- 11/11/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 09/11/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

8 min AMRAP

  • 8 Ring MU
  • 8 HSPU
  • 8 Box Jumps
B.

8 min AMRAP

  • 10 Russian Swings
Read more

News TipsĀ Alerts

Sign up to receive email updates