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2nd August 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

  • 10-8-6-4-2-1
  • Build each set
  • Rest as needed between each set 
B.

6 min AMRAP

  • 50 Wallballs (9/6)
  • 12 Deadlifts @60% of heavy single above 
  • 12 Bar over burpees 

Rest 3 mins 

C.

6 min AMRAP

  • 35 Wallballs (9/6)
  • 9 Deadlifts @75% of heavy single above 
  • 9 Bar over burpees 

Rest 3 mins 

D.

6 min AMRAP

  • 20 Wallballs (9/6)
  • 6 Deadlifts @90% of heavy single above 
  • 6 Bar over burpees 

Rest 3 mins 

E.

4 rounds for quality

  • 10 Strict TTB
  • 45s Hollow 
  • 30s Hollow Rocks 
  • 20 V-Ups 
 

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
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- 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
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- 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
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