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12th September 2019

ACTIVE RECOVERY DAY

Rowing Pyramid 

500m @ 2.00/2.10 per 500m

400m @ 1.55/2.00 per 500m

300m @ 1.50/1.55per 500m 

200m @ 1.45/1.50 per 500m

100m @ Max effort

200m @ 1.45/1.50 per 500m

300m @ 1.50/1.55 per 500m 

400m @ 1.55/2.00 per 500m

500m @ 2.00/2.10 per 500m

Rest 2 mins

Repeat for a total of 2 rounds 

Latest workouts

- 20/11/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Deadlift:

  • 4 x 7 at last weeks max weight
  • 30 sec hollow rocks after each set
  • Rest as needed
B.
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- 19/11/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

E3MOM for 18

  • 1) 4 Front Squats + 1 Split Jerk
  • 2) 20/15 Cal Assault Bi
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- 18/11/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
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