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8th August 2019

WARM UP.
  • 3 Rounds:
  • 200m Run
  • 10 Air Squats
  • Empty Bar Deadlifts 
  • 20 DU
  • 10 Reverse Lunges 
A.

30 min AMRAP

  • 20 Cal Assault Bike 
  • 30 SDHP (32/24kg KB) 
  • 40 Russian Swings (same weight used as SDHP)
  • 50m Prowler (as close to 1.5 x body weight as possible) 
B.

For time

  • 100 Double DB Snatch (2 x 22.5/15kg) 
  • Every minute on the minute starting at 0, complete 5 burpees until the snatches are complete

 

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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