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31st August 2019

Warm up

EMOM 10:

    • 100m Run
    • 15 NPU Burpees 
    • 20m Walking Lunge 
A.

1 mile run 

B.

'DT'

  • 5 rounds
  • 12 Deadlifts, 9 HPC, 6 STOH
  • 70/45kg 

C.

1000m Row 

D.

For time:

  • 21 - 15 - 9 
  • Barbell Thrusters 
  • Bar Facing Burpees  
  • 50/30kg 

 

 

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

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- 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
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- 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. 

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