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6th July 2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • Walk Outs
    • Active Hang
    • Reverse Lunges 
    • Prisoner Squats 
    • Wall Walks
A.
  • EMOM 8
    • Min 1- 40s Handstand Hold
    • Min 2- 40s Chin Over Bar Hold
  • EMOM 8
    • Min 1- 4-6 HSPU @ 6 Inch Deficit
    • Min 2- 5-6 Ring Muscle Ups
B.

For Time:

  • 3 Rounds:
    • 30 Cal Bike
    • 15 C2B
    • 10 Box Over Burpees
C.

For Time:

  • 500m Ski
  • 400m Run
  • 400m Ski
  • 400m Run
  • 300m Ski
  • 400m Run
  • 200m Ski
  • 400m Run
  • 100m Ski
  • 400m Run

 

 

 

 

 

 

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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