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27th March 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

- 08/02/2020

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

Read more

- 07/02/2020

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift

  • 4 x 5
  • 1 x 5+
  • At max weight from last week
  • Rest as needed between sets
  • Focus on great
Read more

- 06/02/2020

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

  • 40 Cal Assault Bike
  • 40 Air Squats
  • 30 Cal Row
  • 30 Press Ups
  • 20 Cal Ski
  • 20 KB Swings
  • 10 Burpees
  • 10 Pull-ups
Read more

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