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25th November 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 Balance 
A.

Snatch

E2MOM 20

  • 1) 10 Reps at 50%
  • 2) 9 Reps at 55%
  • 3) 8 Reps at 60%
  • 4) 7 Reps at 65%
  • 5) 6 Reps at 70% 
  • 6) 5 Reps at 75%
  • 7) 4 Reps at 80%
  • 8) 3 Reps at 85%
  • 9) 2 Reps at 90%
  • 10) 1 Rep at 95%  
B.

Walking Barbell Lunges, pick up from the floor 

  • 3 x 20m 
  • At Last weeks max 
  • 1:1 Work to rest ratio
C.

Back Squat

  • 4 x 10
  • At 50% of max 
  • Rest as required between sets (no longer than 2 mins)
D.

3 rounds for time:

  • 30 Cal Bike
  • 30 Burpees

 

Latest workouts

- 14/12/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 13/12/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

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