Menu
Login Say Hi

3rd April 2019

WARM UP

2 rounds

  • 10 PVC Passovers 
  • 3 Wall Walks 
  • 5 Strict Pull Ups  
  • 10 Push Ups 
  • 30sec hollow
A.

Strict Pull Ups 

  • Complete 40 reps for time, but focus on quality 
B.

Push Press/ Jerk Complex

  • 2 Push Press's + 2 Push Jerks + 1 Split Jerk
  • Take 15 mins to establish a max weight. 
C.

In 90 seconds:

  • 10 Double DB Snatch (22.5/15kg) 
  • Max HSPU in remaining time
  • Rest 90 secs 
  • For a total of 4 sets 
D.

3 sets 

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

Latest workouts

- 20/09/2019

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

- 19/09/2019

ACTIVE RECOVERY DAY

60 Cal Assualt Bike

60 Cal Row

400m Run

40 Cal Assualt Bike

40 Cal Row

800m Run

20 Cal Assualt Bike

20 Cal Row

1200m Run

Read more

- 18/09/2019

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 Suppor
Read more

News TipsĀ Alerts

Sign up to receive email updates