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27th March 2019

WARM UP

2 rounds

  • 400m Run
  • 10 Jump Squats 
  • 10 Pause Goblet Squats 
  • 10m Walking Lunge (with upper body rotation over leading leg) 
A.

1 and 1/4 Front Squat (full grip)

  • 3 x 8 
  • Build to 3 rounds at the same weight at an RPE of 7-8
B.

Strict Pull Ups 

  • 60 second AMRAP
    • Rest 2-3 mins 
    • 6 min EMOM of 50% of above number 
C.

12 min AMRAP

  • 20 Wallballs (9/6kg) 
  • 20 Pull-ups 
  • 50 DU
D.

3 sets 

  • 30 Seconds dead hang L-sit hold
  • Into 10 GHD Sit 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
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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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