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26th November 2019

WARM UP

2 rounds

  • 500m row 
  • 10 KB SDHP
  • 10 Goblet Squats 
A.

Take 15 mins to build to a heavy triple Power Clean. Must be Touch and Go. 

B.

6 sets

  • 2 Strict Press + 4 Push Press + 6 Push Jerk (aim for 50% of your 1RM Jerk) 
  • Rest as needed between sets 
C.

3 rounds for time:

  • 100 DU
  • 25 Devils Press (22.5/15kg)
  • 10 Bar MU 

Scale the weight and or the Muscle Ups if needed. 

D.

4 sets:

  • 15 GHD Sit Ups 
  • 45 seconds Hollow Hold. 

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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