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19th April 2019

WARM UP

3 min light Row 

3 Sets

  • 10 Wallballs
  • 10 Empty Bar Deadlifts 
  • 10 Band Pull Aparts 
A.

Deadlift 

  • 6 x 2 (Aim for heavier than last week)  
  • Rest as needed between sets 
  • Focus on great form throughout 
B.

21 min AMRAP 

  • 21 Deadlifts (100/70kg) 
  • 21 Wall Balls
  • 21 Cal Row 
  • 21 Diamond Push Ups 
C.

10 min EMOM 

  • 10-12 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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