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12th August 2019

Warm UP

3 Sets:

  • 20 Cal Bike
  • 10 KB RDL
  • 12 Cossack Squats 
  • 10m Duck Walk
A.

Back Squats

  • Paused Squats 
  • 3 x 3 @ 82.5% With 2s At The Bottom
  • 3 x 3 @ 70%. Move With Speed
    • Rest As Needed
B.

Handstand Press Ups

EMOM 16

  • Min 1- 50% Reps + Max Reps Burpees
  • Min 2- Rest
  • Min 3- 50% Reps + Cal Bike
  • Min 4- Rest
C.

For Time:

21-15-9

  • Squat Cleans @ 60/40kg
  • Pull-ups
  • Bar Facing Burpees
 

 

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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