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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

- 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

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- 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
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- 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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