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17th May 2019

WARM UP

3 Sets:

  • 20 Cal Row
  • 10 Banded Good Mornings
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 10 Cal Ski (Increase Effort Here On Every Round)
A.

Speed Deadlifts

  • A1) 5 x 4 @ 60% 1RM (Move As Fast As Possible On The Concentric)
  • A2) 5 x 8 High Box Jumps (30/24 Inches)
B.

12 Min Ladder (Build HSPU In 2's, KB Deadlifts In 4's)

  • 2 HSPU
  • 4 KB Deadlifts (2 x 32/24kg)
  • 4 HSPU
  • 8 KB Deadlifts (2 x 32/24kg)
  • 6 HSPU
  • 12 KB Deadlifts (2 x 32/24kg)...
C.

5 Rounds For Time:

  • 800m Run
  • 30KB Swings @ 24kg/16kg
  • 30 Pull-Ups
D.

3 Rounds:

  • 20s L-Sit On Rings
  • 30s Hollow Hold
  • 40s Plank
  • 50s Rest

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

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- 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
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- 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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