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15th August 2019

WARM UP.
  • 3 Rounds:
  • 300m Row 
  • 10 Wall Squats 
  • 10m Walking Lunge 
  • 10 Russian Swings 

Then build to working weight on the squats 

A.

Every 6 mins for 30mins  (Get all 3 movements done within the 6 mins and rest for remaining time) 

  • 20 Body weight back squats 
  • 20 Double KB Deadlifts  (2x 32/24) 
  • 20 Russian Swings   
B.

4 rounds 

  • 50m Double KB Front Rack Carry (2 x 24/16)  
  • 1 min plank 
  • Rest as needed between rounds 

 

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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