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26th February 2019

WARM UP

3 sets of:

  • 15 cal Assault Bike  
  • 8 Thrusters (empty bar)

3 sets of:

  • 5 Front Squats 
  • 5 Strict Press
  • 5 Push Press 
  • 5 Jerks
A.

Take 5-10 mins to build to working weight (7-8 RPE) 

E2MOM 10

  • 3 Power Cleans, 1 Jerk
B.
  • 4 Sets:
    • 10 Pause Front Squats (2-3 second pause in the bottom position (build weight each set)) 
    • 10 Squat Jumps (Bodyweight)
    •  Rest 2-3 mins
C.

Every 4 mins for 24 mins

  • 20 Wallballs (9/6)
  • 10m Walking Lunge (22.5/15kg DBs) 
  • 50/40 cal Assault Bike 

Scale DB weight and Bike cals as needed ( you should be getting at least 45-60 seconds recovery) 

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

Read more

- 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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