Menu
Login Say Hi

21st May 2019

WARM UP

3 Min Assault Bike With Increasing Effort Every 60s

EMOM 6:

  • Even Mins: 40s Rowing
  • Odd Mins: 40s Wall Walks
A.

4 Sets:

  • A1) Max Reps Bench Press @ BW
  • A2) Kipping HSPU (Rep Scheme is Double Reps of A1)
    • Rest 2 Mins Between Sets 
B.

Power Clean

  • EMOM 10
    • 1 Hang Power Clean + 1 Power Clean @ Same Weight As Last Week. Add A 2s Pause At The Knee On BOTH Reps.
C.

Front Squat

  • 3 x 6 @ Same Weight As Last Week 
  • 1 x Max Reps @ Same Weight As Last Week. Aim Is To Beat Your Score.
D.

For Time:

  • 50m DB Walking Lunges (2 x 25kg/17.5kg)
  • 1600m Assault Bike
  • 50m DB Walking Lunges (2 x 25kg/17.5kg)
  • Rest 2 Mins 
  • 100m Prowler Push @ BW
  • 25 Burpee Box Jump Overs 
  • 100m Prowler Push @ BW

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
Read more

- 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
Read more

News TipsĀ Alerts

Sign up to receive email updates