Menu
Login Say Hi

9th November 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 (32/24KG KB) 
  • 10 SDHP
  • 10 Goblet Squats 
C.

8 min AMRAP

  • 200m Row 
  • 10 Burpee over Rower 
D.

8 min AMRAP

  • 45 sec plank
  • 45 sec hollow 
  • 12 med ball twists (9/6)

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

- 08/11/2019

WARM UP

3 Min Ski or Row

3 Sets (with empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At The B
Read more

News TipsĀ Alerts

Sign up to receive email updates