Menu
Login Say Hi

24th April 2019

WARM UP
DE-LOAD DAY 3

2 rounds

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

EMOM 10

  • 8 - 10 Strict HSPU
  • Scale to Hand Release Push Ups if no Strict HSPU
B.

Strict Press in Jerk Position

  • 5 x 10 Build weight over sets 
  • Focus on form
C.

EMOM 12

  • 15 seconds max strict pull ups  (rest for 45s)
  • 30 seconds max push press at weight from 'B' (rest 30s) 
D.

For time

  • 100/80 Cal Bike 
  • Every 2 mins - 20m Farmers Carry (2 x 32/ 2 x 24 KB's)

Latest workouts

- 08/02/2020

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

- 07/02/2020

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift

  • 4 x 5
  • 1 x 5+
  • At max weight from last week
  • Rest as needed between sets
  • Focus on great
Read more

- 06/02/2020

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

  • 40 Cal Assault Bike
  • 40 Air Squats
  • 30 Cal Row
  • 30 Press Ups
  • 20 Cal Ski
  • 20 KB Swings
  • 10 Burpees
  • 10 Pull-ups
Read more

News TipsĀ Alerts

Sign up to receive email updates