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25th June 2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Muscle Cleans 
  • 20s Passive Hang
A.

Every 2:30 x 4:

  • 5 Cleans (Not Tng) @ 82.5%
B.

Underhand Grip Pull-ups

  • 5 x 5
  • Add Weight If Possible
C.

AMRAP8:

  • 30 DU
  • 10 C2B Pull-ups
D.

For Time:

  • 1000m Row
  • 10 Wall Balls 9kg/6kg
  • 10 Burpees
  • 800m Row
  • 12 Wall Balls 9kg/6kg
  • 12 Burpees
  • 600m Row
  • 14 Wall Balls 9kg/6kg
  • 14 Burpees
  • 400m Row
  • 16 Wall Balls 9kg/6kg
  • 16 Burpees
  • 200m Row
  • 18 Wall balls 9kg/6kg
  • 18 Burpees
  • 100m Row
  • 20 Wall Balls 9kg/6kg
  • 20 Burpees

 

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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