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10th May 2019

WARM UP

AMRAP 10 (For Quality)

  • 15 Cal Ski
  • 6 Empty Bar Good Mornings
  • 6 Scapula Pull-ups 
  • 40 DU
A.

Tempo Deficit Deadlift (Stand on 20kg Bumper) 

  • 4 x 6 (3131) 
  • Aim to make each set heavier than last week
  • Focus on great form throughout and stick to the tempo
  • Ensure bar lightly touches the floor, no bouncing off the floor. 

Superset with 16 DB Box Walk Overs (2 x 22.5kg/15kg)

B.

Every 5 Mins For 20 Mins:

  • 18 Burpees
  • 15 Cal Bike
  • 1 Round DB DT (2 x 22.5kg/15kg)
    • 12 DB Deadlift
    • 9 DB Hang Clean
    • 6 DB STOH
C.

3 rounds of:

  • 50m OH KB Carry (2 x 32/24) 
  • 300m Row
  • 50m Farmers Carry (2 x 32/24) 
  • 300m Row
  • Rest 3 mins 

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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