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2nd August 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

  • 10-8-6-4-2-1
  • Build each set
  • Rest as needed between each set 
B.

6 min AMRAP

  • 50 Wallballs (9/6)
  • 12 Deadlifts @60% of heavy single above 
  • 12 Bar over burpees 

Rest 3 mins 

C.

6 min AMRAP

  • 35 Wallballs (9/6)
  • 9 Deadlifts @75% of heavy single above 
  • 9 Bar over burpees 

Rest 3 mins 

D.

6 min AMRAP

  • 20 Wallballs (9/6)
  • 6 Deadlifts @90% of heavy single above 
  • 6 Bar over burpees 

Rest 3 mins 

E.

4 rounds for quality

  • 10 Strict TTB
  • 45s Hollow 
  • 30s Hollow Rocks 
  • 20 V-Ups 
 

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10 PVC Passovers
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A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

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- 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
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- 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
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