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11th June 2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts 
  • 20s Passive Hang
A.

Every 2 Mins For 16 Mins:

  • 3 Power Cleans @ 75%
  • 10 HSPU
B.

10-8-6-4-2

  • Single Arm KB Push Press (Rep Scheme Is Per Arm) (32kg/20kg)
  • 350m Ski
  • Rest 90s
C.

AMRAP 3:

  • 5 DB Thrusters (2 x 22.5kg/15kg)
  • 10 Burpees Over DBs
    • Rest 60s Between Each AMRAP. 
    • Perform A Total Of 4 AMRAPs (16 Mins)
D.

Conditioning

  • Rowing Intervals
  • EMOM 5
  • 20s Rowing Sprint

Rest 2 Mins

  • Rowing Intervals
  • EMOM 5
  • 20s Rowing Sprint
    • Aim To Be As Fast As The First EMOM

 

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

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