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3rd May 2019

WARM UP

3 min light Row 

3 Sets

  • 10 Jefferson Curl Empty Bar 
  • 10 Deadlifts Empty Bar
  • 10 Hip Bridges
A.

Tempo Deficit Deadlift (Stand on 20kg Bumper) 

  • 4 x 8 (4121) 
  • Aim to make each set heavier than last week
  • Focus on great form throughout 
  • Ensure bar lightly touches the floor, no bouncing off the floor. 

Into 20 Single Leg Glute Bridge Hold (each leg) 

B.

'Helen'

3 rounds of:

  • 400m Run
  • 21 KB Swings (24/16)
  • 12 Pull Ups 
C.

3 rounds of:

  • 50m OH KB Carry (2 x 32/24) 
  • 50m Front Rack KB Carry (2 x 32/24) 
  • 50m Farmers Carry (2 x 32/24) 
  • Rest 3 mins 

Latest workouts

- 14/12/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 13/12/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

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