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8th 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 @ 72.5% Last Heavy

 

  • Every 90s For 12 Mins
    • 3 Power Snatch @ 62.5% Last Heavy Snatch
B.
  • 4 Sets:
    • 20 DB Cleans (2 x 22.5kg/15kg)
    • 20 DB Thrusters (2 x 22.5kg/15kg)
    • 20 Burpees Over DBs
    • Rest 3 Mins
C.
  • EMOM 10:
    • 4-6 C2B Pull-Ups
    • Aim To Improve On Last Weeks Quality OR Increase Reps By 1 Rep
D.

Conditioning

  • For Time:
    • 100 Wall Balls
    • Every Min On Min, Starting At 0, Perform 5/3 Cal Bike

 

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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