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18th July 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
  • 10 HSPU
  • 2000m Bike
  • 20 R.KB Swings @ 16kg
  • 10 Press Ups
  •  
  • 600m Row
  • 20 Wall Balls
  • 10 HSPU
  • 1500m Bike
  • 20 R.KB Swings @ 16kg
  • 10 Press Ups
  •  
  • 400m Row
  • 20 Wall Balls
  • 10 HSPU
  • 1000m Bike
  • 20 R.KB Swings @ 16kg
  • 10 Press Ups
  •  
  • 200m Row
  • 20 Wall Balls
  • 10 HSPU
  • 500m Bike
  • 20 R.KB Swings @ 16kg
  • 10 Press Ups

Latest workouts

- 23/08/2019

WARM UP

3 min light Row

3 Sets

  • 10 Wallballs
  • 10 Empty Bar Deadlifts
  • 10 Band Pull Aparts
A.

Deadlift

  • 3 x 12
  • 2 x 6
  • 2 x 3
  • Rest as needed between sets
  • Focus on great form throughout, build weight e
Read more

- 22/08/2019

WARM UP.

AMRAP 10: For Quality With Increasing Effort

  • 200m Run
  • 6 Walkouts
  • 100 Single Skips
A.

AMRAP 40:

  • 400m Run
  • 25 Cal Ski
  • 25 Burpees
  • 75 DU

B.

3 Sets:

  • 25m Single Arm Farmers Walk (Right) (32kg/2
Read more

- 21/08/2019

WARM UP

2 Sets:

  • 300m Row
  • 12 Ring Rows
  • 12 Air Squats
  • 6 Walk-outs
  • 20m Overhead Duck Walk (20kg/15kg Barbell)

A.

Assault Bike Test:

  • 10 Min Max Cal

B.

EMOM 12:

  • Min 1- 16 Cal Row
  • Min 2- 5 Pull-ups, 10
Read more

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