SATURDAY 23.05.2020

SWEAT Every 5 Mins for 6 Rounds Run 200m 36 Air Squats Run 200m 18 DB/KB Push Press Rest remainder of 5 Mins. So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete...

FRIDAY 22.05.2020

LIFT Every 90secs x 5 2 Hang Squat Clean 3 Front Squats Build in load up to a moderate to heavy load. Focus on how you are moving not how much. SWEAT AMRAP 12 20 Lying Leg Raises or Knee Raises 10 DB Box Step Overs 8 Box Pike Handstand Push Ups or Incline Hand Release...

THURSDAY 21.05.2020

SWEAT AMRAP 30 Mins Run 400m @ moderate pace 4 Hang Power Snatch or Double DB Hang Snatch 20 Air Squats Some quality engine work here. Pick the appropriate pace, you should be able to speak in short sentences at this pace. You shouldn’t be dead on the floor...

SATURDAY 02.05.20

DUMBBELL VERSION For Time 21-18-15-12-9-6-3 DB Thrusters Burpee Over DB BODYWEIGHT VERSION For Time 84 Air Squats 84 Burpee Broad Jumps (1 Meter) (Demo) Pace well at the start. Don’t go out to hot and break your reps up on the big sets. Once you get to the...

FRIDAY 01.05.20

DUMBBELL VERSION Every Min on the Minute for 21 minutes Min1: Lying Toes to Wall Min 2: Plank Min 3: 1 -Arm DB Hang Snatches (swap every 6) Recovery workout, attacking the core. Aim to get the same reps every round on the Toes to wall and snatches Every Min on the...

THURSDAY 30.04.20

DUMBBELL VERSION 4 Rounds for time 400m Run 20 Broad Jumps 10 DB Thrusters BODYWEIGHT VERSION 4 Rounds for time 400m Run 20 Broad Jumps 10 Squat Jumps Woooo! Get those wheels ready for a hot one.