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26th July 2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 Walking Lunges
A.

Deadlifts

  • Every 2 Mins For 16 Mins Perform 6 Deadlifts @ 82.5% + 6,6 Walking Lunges @ 2 x 22.5/15kg DB
B.

EMOM 20:

  • Min 1- 50m Sled Push @ BW 
  • Min 2- 1 Round Cindy (5 Pull-ups, 10 Press-ups, 15 Air Squats)
  • Min 3- 12 DB Thrusters @ 2 x 22.5kg/15kg
  • Min 4- 10 Burpees Over DB's
c.

For Time:

  • 100 Wall Balls
  • 80 Press Ups
  • 60 Ring Rows
  • 40 GHD Sit Ups
  • 20 Burpee Box Jumps
 

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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