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19th July 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 6 Deadlifts @ 80% Above 
B.

Every 2 Min For 24 Mins:

  • Round 1: 12 Walking Lunges @ 2 x 22.5kg/15kg + 8 Strict Pull-Ups
  • Round 2: 50m Sled Push @ BW + 12 Ring Rows
  • Round 3: 30/24 Calorie Row 
 

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
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- 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
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