Menu
Login Say Hi

16th March 2019

A.

21 min AMRAP

  • Max Distance Row 
  • Every 3 minutes complete 10 HSPU + 15 Pull Ups. (Start at min 0 with the HSPU)
B.

21 min AMRAP

  • Max Distance Assault Bike 
  • Every 3 minutes complete 10 Ring Push Ups + 15 Burpees. (Start at min 0 with the Ring Push Ups)

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
Read more

- 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. 

Read more

News TipsĀ Alerts

Sign up to receive email updates