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18th September 2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Support Hold - walk feet out further or put feet on a box 
    • Rest 90s Between Sets

Bench Press Sets:

  • Set 1= 8 Reps
  • Set 2= 8 Reps
  • Set 3= 6 Reps
  • Set 4= 6 Reps
    Aim for heavier than last week. 
B.

4 Sets:

  • Max Strict Pull ups, into max kipping/butterfly pull ups - don't let go of the bar. 
  • Rest 3 mins between sets 
C.

15 min EMOM:

  • 200m Ski Erg
  • 15 Burpee to plate 
  • 20 OH KB Forward step lunges (2 x 16/12 kg KB) 
D.

3 Sets:

  • 45s GHD Prone Support Double DB Row
  • 45s GHD Sit-ups
  • Max Hollow Hold
  • Rest 90s

 

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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