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10th August 2019

Warm up

5 rounds for quality 

10 PVC Passovers 
30-45 second dead hang 
10 Band pull aparts 
30 second active hollow hold

A.

6 rounds 

  • 50 Double-Unders (or 100 singles) 
  • 10m Handstand Walk 

Rest 2 mins between sets 

N.B the Handstand Walk can be scaled to 20 Handstand shoulder taps or a 30 second Handstand Hold.

B.

In 5 mins complete:

  • 10 Clusters (Full Clean from the floor into a Thruster) at 70/40kg
  • 20 Pull Ups 
  • Max Cal Assault Bike 

Rest 3 mins 

Repeat for a total of 4 rounds (32 mins) 

 

 

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

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