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18th June 2019

WARM UP

4 Sets:

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

In 60s:

  • 2 Cleans @ 80%
  • Max Bar Facing Burpees
    • Rest 60s 
    • x 6 (12 Mins)
B.

5 Rounds:

  • 5 Strict Pull-Ups
  • 10 DB Deadlifts (2 x 40kg/30kg)
  • 50m Farmers Carry (2 x 40kg/30kg)
C.

Conditioning. For Time:

- Assault Bike

  • 2 Mins @ 70 RPM (Arms & Legs)
  • 1 Min @ 60 RPM (Legs Only)
    • x 5
  • Rest 60s Before Ski

- Ski

  • 1000m
  • Rest 60s Before Bike

- Assault Bike

  • 2 Mins @ 70 RPM (Arms & Legs)
  • 1 Min @ 60 RPM (Legs Only)
    • x 5
 

 

Latest workouts

- 19/07/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 Walking Lunges
A.

Deadlifts

  • Build To A Heavy Single In 10 Mins
    • Every 90s For 12 Mins Perform
Read more

- 18/07/2019

WARM UP.
  • 3 Rounds:
  • 250m Row
  • 10 Air Squats
  • 2 Wall Walks
  • 10 KB RDL
  • 5 Walkouts
A.
  • For Time:
  • 1000m Row
  • 20 Wall Balls
  • 10 HSPU
  • 2500m Bike
  • 20 R.KB Swings @ 16kg
  • 10 Press Ups
  • 800m Row
  • 20 Wall Balls
Read more

- 17/07/2019

WARM UP

2 Sets:

  • 300m Row
  • 30s Passive Hang
  • 12 Ring Rows
  • 6 Wall Walks
  • 12 Press Ups
  • 30s Active Hang
  • 300m Row

A.

5 Sets

  • In 3 Mins:
  • 500m Row
  • Max Strict HSPU
  • Rest 2 Mins
B.

For Time:

  • 30 Cal Bike
  • 30 Pu
Read more

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