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9th July 2019

WARM UP

4 Sets:

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

Build to a heavy complex of: 1 Hang Power Clean + 1 Hang Clean + 2 Cleans (Must be unbroken) 

Then;

Every 2mins for 10mins,

  • 1 complex at max weight from above
B.

EMOM 16 (Round 1+3 Right arm only, round 2+4 Left arm only)

  • Min 1- 50s DB Snatch (22.5/15kg)
  • Min 2- 50s SA OH Lunge 
  • Min 3- 50s SA DB Thruster
  • Min 4- Rest
C.

For Time:

  • 21/15/9
  • Bar Muscle Ups (or CTB if scaled) 
  • BBJO
  • HSPU

 

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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