16min teams 2 -  follow the leader Bike 30 sesconds @ 50% 10x walkout to press ups 1x KB complex - 5x RKBS 5x Squats 5x cleans ea 5x push press ea   12min to work up to a 3rpm for the day Power snatch and do any way 12 ring MU / Mini muscle ups.   “Crowbar” AMRAP 4:... [Read more]

Warm up because you aint hot enough and get ready for the workout.   Working on you own but with scores up on the board please.   5min Max distance Bike or rower re-set 2mins 5min ME Complex: - your choice of weight it should be manageable  but tough... 5x Deadlifts 5x Power cleans 5x Push press 5x burpee pull ups... [Read more]

Into week 4 of our 6 week squat phase. Read more background about the training plan here. This week we are increasing our volume a little with some bigger rep numbers. Your aim and focus this week is to add some extra kilos to the bar from week 1's numbers (you have all obviously been tracking your numbers right?) Have fun. (more…)