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4th June 2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts 
  • 20s Passive Hang
A.

In 40s:

  • 3 Push Press @ 80% Of Last Week 
  • Max Reps HSPU In Remaining Time
  • Rest 80s
  • x 5
B.

Clean (6 Sets. Rest As Needed Between Sets)

  • 1 Clean Pull
  • 1 Clean
  • 1 Clean Pull
  • 1 Clean
    • Sets 1-3 @ 75%
    • Sets 4-6 @ 80%
C.

AMRAP 7:

  • 7 Front Squats @ 70kg/50kg
  • 7 C2B Pull-Ups
D.

Conditioning

  • 6 Sets For Time:
    • 15s 100% Effort Assault Bike
    • 10 Bar Facing Burpees 100@ Effort
    • Rest 2 Mins 
    • GO HARD AF

 

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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