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27th 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= 8 Reps
  • Set 2= 8 Reps
  • Set 3= 6 Reps
  • Set 4= 6 Reps
    Aim for heavier than last week. 
B.

4 Sets:

  • 12 Tempo Ring Rows (3021)
  • Max Supinated Grip Pull-ups
    • Rest 90s Between Sets
      This is week 2 of this Set: aim to walk feet further away in the ring row, and where possible, elevate your feet) 
C.

15 min AMRAP:

  • 40 Double Unders 
  • 30 Alt DB Snatch (22.5/15kg) 
  • 20 Hand Release Push Ups 
  • 10 Devils Press (22.5/15kg) 
D.

3 Sets:

  • 45s GHD Prone Support Double DB Row
  • 45s GHD Sit-ups
  • Max Hollow Hold
  • Rest 90s

 

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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