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24th May 2019

WARM UP

3 Sets:

  • 20 Cal Row
  • 10 Banded Good Mornings
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 40s Assault Bike (Increase Effort Here On Every Round)
A.

Deadlifts

  • A1) 3 x 3 @ 85% 1RM
  • A2) 15 R. KB Swings @ 32kg/24kg
    • Rest 3 Mins Between Sets 
B.

21 Min Row For Max Cals

  • Every 3 Mins Perform 10 HSPU + 10 T2B
C.

Accessory:

  • 2 Sets:
    • 12 DB RDL (Heavy As Possible)
    • Max Unbroken Pull-ups
    • Rest 90s

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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