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27th 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 4 reps
    • Build over the sets to find a heavy set of 4
    • Straight into 15 diamond push ups after each set
    • Rest as needed 
B.

Pull-ups

  • 5 x 2
    • Build to a heavy set of 2 strict pull-ups. If you can, add weight
    • Straight into 12 Renegade Rows (2 x 20 / 2 x 12.5kg DB)
    • Rest as needed 
C.

Split Jerks

First build to 80% of 1RM

10 min EMOM

  • 1 rep EMOM. 
  • Focus on great movement 
  • 2 sec pause in the catch on every rep 
D.

For time:

  • 4 rounds 
  • 10 Double KB deadlifts 
  • 100m Farmers carry 
  • 10 Russian Swings 
  • All with (32/24kg KB) 

 

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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