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13th February 2019

WARM UP

AMRAP 10 (For Quality)

  • 10 Front To Back Lunge Right
  • 10 Front To Back Lunge Left
  • 10 Strict T2B
  • 10 Walkouts
A.

4 Sets:

  • 10 Strict Pull-ups
  • Max Press-ups With A 3s Eccentric
  • Rest 60s
  • 10 Strict HSPU
  • Max Ring Rows With A 3s Eccentric
  • Rest 90s
B.

Every 6 Mins For 24 Mins

  • 400m Run
  • 10 Deadlifts @ 120/70
  • 15 Bar Over Burpees
C.

For Time:

  • 50-40-30 Wall Balls
  • 30-20-10 HSPU
D.

AMRAP 12

  • 300m Row
  • 12 Devils Press 20/15
  • 12 Box Walk Overs 20/15
  • 24 T2B

 

Latest workouts

- 11/01/2020

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

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- 10/01/2020

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At Th
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- 09/01/2020

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout 

Alternatively, a 40 min steady pace walk/jog. 

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