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29th August 2019

WARM UP.

AMRAP 10: For Quality With Increasing Effort

  • 200m Run
  • 6 Walkouts
  • 100 Single Skips
A.

AMRAP 30:

'Dirty 30' 

  • 30 Hang Power Snatch (50/35kg) 
  • 30 Box Walk Overs (2 x 22.5/15kg) 
  • 30 Cal Bike 
  • 30 TTB

B.

3 Sets:

  • 50m OH KB Carry 
  • 50m Front Rack Carry 
  • 50m Farmers Walk 
  • 15 Burpees 
  • Rest 2 mins 

 

Latest workouts

- 12/11/2019

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 21

  • 1) 3 heavy single power cleans + 2 Front Squats
  • 2) 20/15
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- 11/11/2019

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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- 09/11/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

8 min AMRAP

  • 8 Ring MU
  • 8 HSPU
  • 8 Box Jumps
B.

8 min AMRAP

  • 10 Russian Swings
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