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23rd August 2019

WARM UP

3 min light Row 

3 Sets

  • 10 Wallballs
  • 10 Empty Bar Deadlifts 
  • 10 Band Pull Aparts 
A.

Deadlift 

  • 3 x 12
  • 2 x 6
  • 2 x 3
  • Rest as needed between sets 
  • Focus on great form throughout, build weight each set 
B.

Every 5 mins for 30

  • 40 KB Swings + 30 Goblet Squats + 20 Burpees 
  • 500m Row + 20/15 Assault Bike Cals 
  • 4 rounds of 'Cindy' (5 pull ups, 10 push ups, 15 air squats) 
C.

10 min EMOM 

  • 10-12 GHD Sit Ups  

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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