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1st May 2019

WARM UP

10 min AMRAP for quality

  • 20m Light Prowler Push (walk)
  • 10 KB Swings   
  • 20m Light Prowler Pull (walk) 
  • 10 GHD Back Extensions
A.

Tempo Romanian Deadlift

  • 5 x 10 (52X1)
  • 100/60kg
  • Focus on Tempo and solid technique.
B.

5 rounds 

  • 10 Single Arm, KB, Front Rack, Front Foot Elevated Split Squats (Hold KB in Right hand and send right foot back)
  • 10 Single Arm, KB, Front Rack, Front Foot Elevated Split Squats (Hold KB in Left hand and send left foot back)
  • 16 DB Box Walk Over (22.5/15kg DBs)
  • 10m Prowler Push (Run) (Aim for Bodyweight+)
  • 10m Prowler Pull (Run)
  • Rest 2 mins 
C.

EMOM 12

  • 10 GHD Sit Ups 
  • 30 seconds GHD Back Extension Hold

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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