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13th April 2019

Warm up

1000m Row 

A.

24 min EMOM

  • Max Cal Row
  • Max Jump Lunges 
  • Rest 
  • Your 'score' is the total cals on the rower 
B.

150 TTB for time: 

  • Every time you break you must do 10 HSPU 

 

C.

100 CTB for time: 

  • Every time you break you must do 15 Push Ups  

 

D.

50 Ring Dips for time: 

  • Every time you break you must do 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

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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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