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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

- 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

Read more

- 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
Read more

- 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. 

Read more

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