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14th May 2019

WARM UP

3 Sets:

  • 10 KB RDL
  • 20 Cal Ski
  • 40 DU
A.

Eccentric Pull Ups (Supinated/Underhand Grip)

  • 5 seconds at the top, 5 seconds on the way down then jump back up. 
  • 4 x 6
  • Focus on control and maintaining a good position throughout.

Bench Press

  • Max Reps @ 75% BW After Each Set of Pull-Ups.
  • Rest 2 Mins Between Sets 
B.

Power Clean

  • EMOM 10
    • 1 Hang Power Clean + 1 Power Clean @ 70% of Last Weeks Heavy 1
C.

Front Squat

  • 3 x 5 @ Same Weight As Last Week 
  • 1 x Max Reps @ Same Weight As Last Week
D.

AMRAP 20

  • 12 DB GTOH (2 x 22.5kg/15kg)
  • 24 Box Jump Overs
  • 12 C2B
  • 24 Cal Row 

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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