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6th March 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 Dips
    • Rest 90s Between Sets

Bench Press Sets:

  • Set 1= 7 Reps
  • Set 2= 7 Reps
  • Set 3= 5 Reps
  • Set 4= 5 Reps
    Aim for heavier than last week. 
B.

4 Sets:

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

Every 4 mins for 16 mins 

  • Assault Bike Sprint (30/20)
  • 20 Russian Swings (32/24) 
  • 20m Prowler Sprint - GO HARD (Prowler + 40/20kg plate) 
D.

3 Sets:

  • 60s GHD Prone Support Double DB Row
  • 60s GHD Sit-ups
  • Max Active Hollow Hold
  • Rest 90s

 

Latest workouts

- 14/12/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 13/12/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

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