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23rd February 2019

Warm up

5 rounds for quality 

10 PVC Passovers 
30-45 second dead hang 
10 Band pull aparts 
30 second active hollow hold

A.

6 rounds 

  • 50 Double-Unders (or 100 singles) 
  • 10m Handstand Walk 

Rest 2 mins between sets 

N.B the Handstand Walk can be scaled to 20 Handstand shoulder taps or a 30 second Handstand Hold.

B.

In 5 mins complete:

  • 10 Clusters (Full Clean from the floor into a Thruster) at 70/40kg
  • 20 Pull Ups 
  • Max Cal Assault Bike 

Rest 3 mins 

Repeat for a total of 4 rounds (32 mins) 

 

 

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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