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27th November 2019

WARM UP

2 rounds

  • 400m Run
  • 10 Jump Squats 
  • 10 Pause Goblet Squats 
  • 10m Walking Lunge (with upper body rotation over leading leg) 
A.

1 and 1/4 Front Squat (full grip)

  • 3 x 8 
  • Build to 3 rounds at the same weight at an RPE of 7-8
B.

Strict Pull Ups 

  • 60 second AMRAP
    • Rest 2-3 mins 
    • 6 min EMOM of 50% of above number 
C.

12 min AMRAP

  • 20 Wallballs (9/6kg) 
  • 20 Pull-ups 
  • 50 DU
D.

3 sets 

  • 30 Seconds dead hang L-sit hold
  • Into 10 GHD Sit ups 

Latest workouts

- 14/12/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 13/12/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

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