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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

- 20/09/2019

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

- 19/09/2019

ACTIVE RECOVERY DAY

60 Cal Assualt Bike

60 Cal Row

400m Run

40 Cal Assualt Bike

40 Cal Row

800m Run

20 Cal Assualt Bike

20 Cal Row

1200m Run

Read more

- 18/09/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Suppor
Read more

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