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18th May 2019

A.

20 min AMRAP

Ascending ladder: 10 - 20 - 30 - 40 etc 

  • Cal Row 
  • Double DB Snatch (22.5/15kg) 

    Rest 2-3 mins 
B.

20 min AMRAP

  • 100m Run
  • 10 TTB
  • 200m Run 
  • 20 Russian KB Swings (32/24kg) 
  • 300m Run 
  • 30 Burpees 
  • 400m Run 
  • 100 DU 

 

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
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- 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
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