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30th August 2019

WARM UP

3 min light Row 

3 Sets

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

Tempo Deficit Deadlift 

  • 5 x 5
  • Standing on 1 x 20kg Bumper 
  • (Starting from the top) 4X01
  • Use weight you lifted for your set of 6 last week 
  • Rest as needed between sets 
  • Focus on great form throughout
B.

Every 3 mins for 36

  • 100m Prowler Sprint (20/15kg plate on prowler) - this should feel light and quick so you can run hard
  • 20 burpees + 20 double KB HPC (2 x 16/12kg KBs) 
  • 500m Row 
C.

4 rounds 

  • 20 sec bent knee hollow
  • 20 sec hollow hold 
  • 20 sec rest 

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
Read more

- 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
Read more

- 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
Read more

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