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11th May 2019

Warm up

3 rounds for quality 

300m row 

30 sec passive hang 

10 GHD Sit Ups 

20m Walking Lunge 

A.

EMOM 16

  • 20 TTB
  • 20m Front Rack KB Walking Lunge (2 x 24/16)
  • Max Row 
  • Rest 
B.

For time: 

3 rounds 

  • 800m Run 
  • 40 Burpees 
  • 20 CTB Pull Ups 
  • 60s Plank

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
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- 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
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- 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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