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1st July 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.

Overhead Squat/Snatch

  • Every 90s For 12 Mins
    • 2 OH Squats @ 70% Last Weeks Heavy

 

  • Every 90s For 12 Mins
    • 3 Power Snatch @ 60% Last Weeks Heavy Snatch
B.
  • In 2 Mins:
    • 15 Wall Balls
    • 15 Press Ups
    • Max Distance Assault Bike
  • 2 Mins Rest
  • x 5
C.
  • EMOM 10:
    • 4-6 C2B Pull-Ups (Focus On Quality)
D.

Conditioning

  • 1:1 Work:Rest Ratio
    • 350m Row Max Effort
    • X 5

 

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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