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12th June 2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s Handstand Hold
  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang 
  • 40s Assault Bike 

A.

Every 2 Mins For 16 Mins

  • 5 Front Squats @ 70%
  • 10 KB Swings @ 24kg/16kg
B.

Barbell Strict Press

  • EMOM 10
  • 4 Reps @ 70% 1RM
C.

Four Rounds For Time:

  • 50 DU
  • 6 Bar Muscle Ups
  • 12 Alt DB Snatch (30kg/22.5kg)
  • 10m Handstand Walk
D.

Conditioning

  • 30s Max Cal Assault Bike
  • 30s Burpees
  • 30s Rest
  • x 8 (12 Mins)

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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