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1st June 2019

Warm up

EMOM 10:

  • Min 1- 40s Assault Bike
  • Min 2- Alternate The Following For 40s
    • Walkouts
    • Alt Single Leg Glute Brides
    • Plank
    • Wall Walks
    • Walking Lunges
A.

AMRAP 12 (For Quality)

  • 8 DB Push Press @ 2 x 30kg/22.5kg
  • 20m HS Walk
  • 8 DB Power Cleans @ 2 x 30kg/22.kg
  • 20m HS Walk
B.

EMOM 30:

  • Min 1- 12 BBJ @ 24/20
  • Min 2- 60 DU
  • Min 3- 7/7 DB Snatch @ 25kg/17.5kg
C.

Conditioning:

  • In 2:30
    • Run 400m + Max Burpees
    • Rest 60s
    • Continue Until You Reach 50 Burpees

 

 

Latest workouts

- 08/02/2020

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

- 07/02/2020

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift

  • 4 x 5
  • 1 x 5+
  • At max weight from last week
  • Rest as needed between sets
  • Focus on great
Read more

- 06/02/2020

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

  • 40 Cal Assault Bike
  • 40 Air Squats
  • 30 Cal Row
  • 30 Press Ups
  • 20 Cal Ski
  • 20 KB Swings
  • 10 Burpees
  • 10 Pull-ups
Read more

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