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18th April 2019

A.

In 4 mins, complete:

2 rounds of: 

  • 10 DB Clean and Press (22.5/15kg)
  • 10 Burpee Box Jump Over 

Then Max Assault Bike Cals for remaining time. 

REST 60 seconds 

In 4 mins, complete:

2 rounds of: 

  • 10 KB Swings (24/16)
  • 10 TTB 

Then Max DU for remaining time. 

REST 60 seconds 

Repeat for 4 rounds total (40 min workout) 

 

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

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