Menu
Login Say Hi

28th 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:

  • Every 6 mins for 18 mins 
  • Complete 50% of the Cals from last weeks max test 

B.

AMRAP 4:

  • 10 Burpee Box Jumps 
  • 20 Jumping Lunges 

Rest 1 min before C 

C.

AMRAP 4:

  • 10 Pull Ups 
  • 10 Squat Jumps 

Rest 1 Min before D

D.

AMRAP 4:

  • 10 Strict HSPU (or Hand release push ups if you need to scale) 
  • 100m Ski 

Rest 2 mins 

REPEAT B, C and D

  •  
 

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

News TipsĀ Alerts

Sign up to receive email updates