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21st August 2019

WARM UP

2 Sets:

  • 300m Row
  • 12 Ring Rows
  • 12 Air Squats
  • 6 Walk-outs
  • 20m Overhead Duck Walk (20kg/15kg Barbell)

A.

Assault Bike Test:

  • 10 Min Max Cal

B.

EMOM 12:

  • Min 1- 16 Cal Row
  • Min 2- 5 Pull-ups, 10 Press-ups, 15 Air Squats 
C.

AMRAP 4:

  • 5 DB Thrusters (2 x 22.5kg/15kg)
  • 5 Burpees Over DB's

Rest 3 Mins:

AMRAP 4:

  • 5 DB Thrusters (2 x 22.5kg/15kg)
  • 5 Burpees Over DB's
D.

5 Min Window:

  • 1000m Ski
  • Max Box Jump Overs

 

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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.
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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.

E3MOM for 18

  • 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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