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23rd May 2019

WARM UP

3 Sets:

  • 400m Run
  • 20 Cal Ski
  • 10 Walkouts (Last 5 With Press-ups)
A.

AMRAP 15

  • 75 Cal Row

  • 75 KB Swings

  • 75 Burpees

B.

For Time:

  • 21, 18, 15, 12, 9
  • Double DB Clean & Press (2 x 22.2kg/15kg)
    • Must Touch Floor Between Each Rep
  • Box Jump Overs

 

C.

Death By Thrusters @ 50kg/30kg (Scale If Needed)

  • Min 1 = 1 Thruster
  • Min 2 = 2 Thrusters
  • Min 3 = 3 Thrusters...

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

Read more

- 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
Read more

- 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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