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13th March 2019

WARM UP
A.

4 Sets:

  • Bench Press (5 x 5)
  • Max Unbroken Strict Pull Ups after each set 
    • Rest 90s Between Sets
B.

EMOM 8 

  • 5 Wall Walks 
C.

20 min AMRAP 

  • 400/300m Ski Erg
  • 20 DB Push Press (22.5/15kg) 
  • 15 Burpees
D.

3 Sets:

  • 60s GHD Prone Support Double DB Row
  • 60s GHD Sit-ups
  • Max Active 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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