Split stance RDL

4X10 each leg

Single leg Glute bridge

4x10 each leg

20MIN AMRAP

5 hspu/ hr press ups

10 single arm hang clean and jerk

15 air squats

12MIN EMOM

MIN 1 -16 Goblet squats

MIN 2 - 10 tempo press up (3 SEC DOWN & 3 SEC UP)

MIN 3 - 8 Bent over rows each side

0-6MINS

40 DB snatch

40 burpees over DB

6-12MINS

40 burpees over DB

40 DB snatch

Strict press into push press

Max strict then push press until you get to 20 reps each side

x3

 

4min EMOM

10-15 burpee

rest 2 mins

4min EMOM

16 hang snatch

rest 2 mins

4min EMOM

8 single arm Devil press

Clean & Split jerk

4x5 each side (pause in catch)

 

6min AMRAP

12 Vsit up

16 DB hang squat clean

24 DB lunge

REST 3 MINS - REPEAT

DB single arm bench press

4x10-15 reps

max set of press ups after each set

3 rounds for time

10 clean&jerk 5/5 each side

15 burpee

30 air squats

Single arm OH walk

3x50m each side

Side plank

3x30 sec each side

Single arm farmer carry

3x100m each side

DB deadbug

3X20

For time

50-40-30-20-10

Goblet squats

sit ups

DB overhead walking lunge

4x16

rest 30sec

DB bent over row

4x6-8 each side (2 sec pause at top)

For time

EMOM

3 BURPEES

Max single arm thrusters

keep going until you get to 100reps

30 min AMRAP

200m run

20 DB snatch

200m run

20 DB lunge

200m run

20 hang clean&jerk

200m run

20 goblet squats

200m run

*If you cant run do 12 burpees instead*

 

Core

15 hollow rocks

15 Tuck sit ups

15 leg lifts

x4

Single Arm glute bridge bench press

3x8-12 each side

Single arm bicep curl

3x8

DB overhead tricep extensions

3x8-12

12min AMRAP

10 single arm thruster (R)

5 burpess over DB

10 single arm thrusters (L)

5 burpees over DB

DB reverse lunges

4x20 reps

20 jumping lunge after each set (focus on height)

10 rounds for time

12 DB hang squat cleans

6 HSPU / 12 hand release press ups

Single Arm Push press

4x10-15 each side

30-20-10

STOH

OH Lunge

Jump squats

Split Squats

4x12 each leg

30sec side plank each side after. each set

 

15min AMRAP

2-4-6-8-10..ETC

Single arm devil press

30DU/60SU or 100m run after each set

DB Step ups

4x10 each leg

rest 30

Single arm bent over row

4x10 each arm

5 rounds for time

20 Single Arm clean & jerk

30 Sit ups

Goblet squats (3sec down + 1 sec pause at bottom

4x12

Single Leg RDL

4X12 each leg

For time

50 Goblet squats

50 Press ups

50 Air squats

50 Press ups

50 Goblet squats

DB walking lunges

4x20

rest 30sec

Single Arm Z press

4x5-10 each side

2min Work/ 2min rest x5

15 burpees over DB

Max DB snatch

Contact Us

Call Eamon

07749969581

 

 

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