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20th July 2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • Walk Outs
    • Active Hang
    • Reverse Lunges 
    • Prisoner Squats 
    • Wall Walks
A.
  • For Time
    • 500m Row 
    • 20 Strict HSPU
    • 20 Kipping HSPU
    • 500m Ski
    • 20 Strict Pull-ups
    • 20 C2B Pull-ups
    • 400m Run
B.

For Time:

  • 15-12-9-6-3
  • Bar Muscle Ups
  • STOH @ 60kg/40kg
  • 45 DU Between each Round
C.

Intervals:

  • 30s Legs Only Assault Bike @ 100% Effort
  • 20 Burpees
  • Rest 90s
  • x 6

 

 

 

 

 

 

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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