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23rd August 2019

WARM UP

3 min light Row 

3 Sets

  • 10 Wallballs
  • 10 Empty Bar Deadlifts 
  • 10 Band Pull Aparts 
A.

Deadlift 

  • 3 x 12
  • 2 x 6
  • 2 x 3
  • Rest as needed between sets 
  • Focus on great form throughout, build weight each set 
B.

Every 5 mins for 30

  • 40 KB Swings + 30 Goblet Squats + 20 Burpees 
  • 500m Row + 20/15 Assault Bike Cals 
  • 4 rounds of 'Cindy' (5 pull ups, 10 push ups, 15 air squats) 
C.

10 min EMOM 

  • 10-12 GHD Sit Ups  

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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