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20th February 2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Support Hold
    • Rest 90s Between Sets

Bench Press Sets:

  • Set 1= 10 Reps
  • Set 2= 10 Reps
  • Set 3= 8 Reps
  • Set 4= 8 Reps
B.

4 Sets:

  • 12 Tempo Ring Rows (3021)
  • Max Supinated Grip Pull-ups
    • Rest 90s Between Sets
C.

In 4 Mins x 4:

  • 50 Air Squats
  • 20 Double DB Snatch (2 x 22.5kg/2 x 15kg)
  • Max T2B
  • Rest 60s
D.

3 Sets:

  • 30s GHD Prone Support Double DB Row
  • 30s GHD Sit-ups
  • Max Hollow Hold
  • Rest 90s

 

Latest workouts

- 20/09/2019

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
Read more

- 19/09/2019

ACTIVE RECOVERY DAY

60 Cal Assualt Bike

60 Cal Row

400m Run

40 Cal Assualt Bike

40 Cal Row

800m Run

20 Cal Assualt Bike

20 Cal Row

1200m Run

Read more

- 18/09/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Suppor
Read more

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