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11th July 2019

A.
  • AMRAP 25
  • 500m Run
  • 5 burpees
  • 10 press ups 
  • 15 air squats 
  • ( Add 5 reps to each exercise per round) 
B.
  • AMRAP 15
  • 9 Wall Walks
  • 12 DB Deadlifts (2x 30/22.5) 
  • 15 Goblet Squats (32/24)
C.
  • In 2 mins:
  • 20 DB Lunges (2 x 22.5/15)
  • Max KB Swings (24/16)
  • Rest 60s
  • 3 rounds

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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