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27th 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.

Every 4 Mins For 20 Mins:

  • 1 Rope Climb
  • 10 HSPU
  • 15 TTB
  • Max Reps Assault Bike In Remaining Time
B.

For Time:

  • 150 Wall Balls
    • Every time You Break Perform 3 Deadlifts @ 120kg/80kg
C.

EMOM 12:

  • Min 1- 20/18 Cal Row
  • Min 2- 8 Burpee Pull-ups

 

 

 

 

 

 

Latest workouts

- 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

- 18/11/2019

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

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