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20th August 2019

WARM UP

3 Min Single Skips

2 Rounds:

  • 10 Cal Bike
  • 3 Wall Walks
  • 6 Scapula Pull-ups
  • 12 Air Squats
A.

Bench Press

  • 5 x 6 reps
    • Build over the sets to find a heavy set of 5
    • Rest 90s between sets 
B.

Pull-ups

  • 5 x 3
    • Build to a heavy set of 3 strict pull-ups. If you can, add weight
    • Rest 90s between sets
C.

For Time:

  • 5 Rope Climbs
  • 9 Push Jerks @ 70kg/55kg
  • 3 Rope Climbs
  • 7 Push Jerks @ 70kg/55kg
  • 1 Rope Climb
  • 5 Push Jerks @ 70kg/55kg
D.

AMRAP 7:

  • 50 DU
  • 6 C2B
  • 8 KB Push Jerks (2 x 24kg/15kg)
  • 12 TTB

 

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

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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
Read more

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