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10th June 2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats 

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Snatch Balance 
  • 5 x Hang Power Snatch
A.

Snatch Balance 

  • Every 90s For 12 Min
  • 2 Snatch Balance At Same Weight As Last Week
B.

Snatch Complex (For Quality)

  • 1 Snatch/10 OH Squats
  • 2 Snatch/9 OH Squats
  • 3 Snatch/8 OH Squats
  • 4 Snatch/7 OH Squats
  • 5 Snatch/6 OH Squats
  • 6 Snatch/5 OH Squats
  • 7 Snatch/4 OH Squats
  • 8 Snatch/3 OH Squats
  • 9 Snatch/2 OH Squats
  • 10 Snatch/1 OH Squat
    • To Be Completed @ 60% 1RM Snatch 
C.

EMOM 10:

  • 3 Bar Muscle Ups + 8 KB Swings (24/16kg)
D.

For Time:

  • 10-20-30-40
    • Cal Assault Bike
    • Wall Balls

 

Latest workouts

- 08/02/2020

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

Read more

- 07/02/2020

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift

  • 4 x 5
  • 1 x 5+
  • At max weight from last week
  • Rest as needed between sets
  • Focus on great
Read more

- 06/02/2020

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

  • 40 Cal Assault Bike
  • 40 Air Squats
  • 30 Cal Row
  • 30 Press Ups
  • 20 Cal Ski
  • 20 KB Swings
  • 10 Burpees
  • 10 Pull-ups
Read more

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