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13th June 2019

WARM UP

AMRAP 10 (For Quality)

  • 10 Cal Ski
  • 6 Scapula Pull-ups + 10 Press Ups
  • 10 Cal Bike
  • 12 DB Walking Lunges + 8 DB Thrusters (Light)
A.

Every 4 Mins For 24 Mins:

  • 60/45 Cal Row 
    • Aim To Get Each Round Completed In 3 Mins.
B.

EMOM 18

  • Min 1- 15 Cal Bike
  • Min 2- 10 Burpee Box Jumps
  • Min 3- 60 DU

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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