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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

- 20/06/2019

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

- 19/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 30s Empty Bar OH Squat
  • 200m Run

A.

For Time:

  • 2 Front Squats @ 100kg/70kg
  • 200m Run
  • 4 Front Squats @
Read more

- 18/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts
  • 20s Passive Hang
A.

In 60s:

  • 2 Cleans @ 80%
  • Max Bar Facing Burpees
    • Rest 60s
    • x 6 (12 Mins)
B.

5 Rounds:

  • 5 Strict Pull-Ups
  • 10 D
Read more

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