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12th August 2019

Warm UP

3 Sets:

  • 20 Cal Bike
  • 10 KB RDL
  • 12 Cossack Squats 
  • 10m Duck Walk
A.

Back Squats

  • Paused Squats 
  • 3 x 3 @ 82.5% With 2s At The Bottom
  • 3 x 3 @ 70%. Move With Speed
    • Rest As Needed
B.

Handstand Press Ups

EMOM 16

  • Min 1- 50% Reps + Max Reps Burpees
  • Min 2- Rest
  • Min 3- 50% Reps + Cal Bike
  • Min 4- Rest
C.

For Time:

21-15-9

  • Squat Cleans @ 60/40kg
  • Pull-ups
  • Bar Facing Burpees
 

 

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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