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9th May 2019

WARM UP

EMOM 10

  • Even Mins - 40s Bike
  • Odd Mins - 40s Ski
B.

40s On / 80s Off / x 4 (8 Mins) 

Assault Bike Cals

C.

40s On / 80s Off / x 4 (8 Mins) 

Rowing Cals

D.

40s On / 80s Off / x 4 (8 Mins) 

Ski  Cals

E.

40s On / 80s Off / x 4 (8 Mins) 

Prowler Push @ BW

D.

40s On / 80s Off / x 4 (8 Mins) 

DB Thrusters @ 2 x 22.5kg/15kg

 

Latest workouts

- 11/01/2020

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

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- 10/01/2020

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
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- 09/01/2020

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout 

Alternatively, a 40 min steady pace walk/jog. 

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