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8th May 2019

WARM UP

3 rounds for quality

  • 10 Prone GHD's
  • 10 Jefferson Curls 
  • 10 Tempo (21X1) Romanian Deadlifts - with an empty bar 
A.

Tempo Romanian Deadlift

  • 5 x 8 (21X1)
  • Aim for more than last week
  • Focus on Tempo and solid technique.
B.

5 rounds 

  • 400m Row
  • 20m Walking DB Lunge (22.5/15kg)
  • 10 Devils Press (22.5/15kg) 
  • Push Hard on the devils press.
  • Rest 60s only.
C.

Tabata Core (20s on 10s off)

  • Alt V Ups
  • Plank
  • For a total of 8 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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