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19th August 2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

  • 5 Muscle Snatch
  • 5 Behind Neck Push Press
  • 5 OH Squats
  • 5 Snatch Balance
  • 5 Low Hang Snatch
    • * to be completed with an empty bar
A.

Snatch + OH Squats

  • 2 + 2 @ 50% 1RM Snatch

Hang Snatch

  • EMOM 10
    • 2 Hang Snatch @ 65% 1RM Snatch
B.

Every 3 Mins For 15 Mins:

  • 5 Back Squats @ 70% + 8-10 HSPU
    • If you cannot do HSPU, scale to 16-20 handstand shoulder taps
C.

Conditioning:

EMOM20

  • Min 1- 18/16 Cal Row
  • Min 2- 15 Burpees
  • Min 3- 15/12 Cal Ski
  • Min 4- Rest

 

 

 

Latest workouts

- 20/11/2019

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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.
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- 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.

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  • 1) 4 Front Squats + 1 Split Jerk
  • 2) 20/15 Cal Assault Bi
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- 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
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