Tuesday, 19 February 2019

Warm up 
Presss 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded push ups 
5 banded wall walks  
Press 
3 x 5 @80% 1RM 
build on last weeks chin ups 
3 x E10MOM 
3 rounds 
20 push press @50/35
20 front rack lunges 

Monday, 18 February 2019

If you haven't already done it please CLICK HERE to be involved in the open social comp

Every week your score from the work out will go towards your teams overall score with a winning team at the end of the open

Warm up 
Back squats 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded squats
10 banded glute bridge 
Back Squat 
3 x 5 @80% 1RM
build on last weeks HSPU 
for time 
40 box jumps 
20 cleans 
40 box jumps 
30 strict HSPU 
40 box jumps 
20 bar muscle ups 

Saturday, 16 February 2019

8am 
5 x E5MOM 
20/15 cal row 
15 burpees 
10 DB snatch 
rest as needed 
9am 
In partners 
3 rounds 
40 KB snatch left hand 
40 TTB 
40 KB snatch right hand 
40 TTB 
10am 
Hang Power clean + push jerk
6 x 1 
3 position cleans + jerk 
heavy for the day 
clean jumps 
5 x 3 

Friday, 15 February 2019

TK
20 min AMRAP
8 strict pull ups 
8 box jumps 36/24
12 KB swings 

Thursday, 14 February 2019

Skill - Ring muscle ups 
1 - Banded transition 
2 - strict muscle ups 
3 - kipping 
4 - volume 
20 min EMOM 
min 1 - bike erg 
min 2 - DB curls 
min 3 - L sit hold 
min 4 - golfers deadlift 
min 5 - DB revers flys