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29th June 2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • Walk Outs
    • Hollow Rocks
    • Reverse Lunges 
    • Prisoner Squats 
    • Wall Walks
A.
  • EMOM 8
    • Min 1- 8-10 Strict HSPU
    • Min 2- 8-10 Strict Pull-Ups
  • EMOM 8
    • Min 1- 12-15 Kipping HSPU
    • Min 2- 10-12 Kipping/Butterfly C2B
B.
  • Intervals: 4 Min Work : 2 Min Rest

    In a 4 minute time window, complete 20 calories assault bike, 30 DB snatches, then in the remaining time, complete as many calories as possible back on the assault bike.

    Rest for 2 min, then repeat for a total of 4 rounds.

C.
  • For Time:
    • 50 Cal Row
    • 50 Wall Balls
    • 100 DU
    • 40 Cal Row
    • 40 Wall Balls
    • 80 DU
    • 30 Cal Row
    • 30 Wall Balls
    • 60 DU
    • 20 Cal Row
    • 20 Wall Balls
    • 40 DU
    • 10 Cal Row
    • 10 Wall Balls
    • 20 DU

 

 

 

 

 

 

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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