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29th June 2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • Walk Outs
    • Hollow Rocks
    • Reverse Lunges 
    • Prisoner Squats 
    • Wall Walks
A.
  • EMOM 8
    • Min 1- 8-10 Strict HSPU
    • Min 2- 8-10 Strict Pull-Ups
  • EMOM 8
    • Min 1- 12-15 Kipping HSPU
    • Min 2- 10-12 Kipping/Butterfly C2B
B.
  • Intervals: 4 Min Work : 2 Min Rest

    In a 4 minute time window, complete 20 calories assault bike, 30 DB snatches, then in the remaining time, complete as many calories as possible back on the assault bike.

    Rest for 2 min, then repeat for a total of 4 rounds.

C.
  • For Time:
    • 50 Cal Row
    • 50 Wall Balls
    • 100 DU
    • 40 Cal Row
    • 40 Wall Balls
    • 80 DU
    • 30 Cal Row
    • 30 Wall Balls
    • 60 DU
    • 20 Cal Row
    • 20 Wall Balls
    • 40 DU
    • 10 Cal Row
    • 10 Wall Balls
    • 20 DU

 

 

 

 

 

 

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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