Search
  • Sergiy Gabbe

Wednesday 07 Jul 2021

Warm up

AMRAP x 8 Min


10 Scap Pull-Ups

3 Tempo Strict Pull-Ups @ 3010

5 BB Good Morning

5 BB Squat 3010


Strength (15 min)

Back Squat


1 x 5 @ 60% 1RM

3 x 3 @ 70% 1RM

2 x 3 @ 80% 1RM

2 x 3 @ 80% + 1RM


*60 sec rest between sets

Work out

AMRAP x 15 min


3 Back Squats 60/40 Kg

6 Chest to Bar Pull-Ups

12/9 Cal – Bike/Row/Ski (must alt every round)


Rx +:

BB - 80/55 Kg

Bar Muscle Ups

Cal – 15/12

70 views0 comments

Recent Posts

See All

Sunday 01 Aug 2021

Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run

Saturday 31 Jul 2021

Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret

Friday 30 Jul 2021

Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc