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4th September 2019

WARM UP

2 Sets:

  • 300m Row
  • 12 Ring Rows
  • 12 Air Squats
  • 6 Walk-outs
  • 20m Overhead Duck Walk (20kg/15kg Barbell)

A.

EMOM 12:

  • Min 1- 10 Cal Assault Bike + Max Burpees
  • Min 2- Rest 

B.

15-12-9-6

  • DB Thrusters @ 2 x 22.5kg/15kg
  • Box Over Burpees
C.

6-9-12-15

  • DB STOH @ 2 x 22.5kg/15kg
  • Cal Ski
D.

For Time:

50-40-30-20-10

  • Cal Row
    • 10 HSPU Between Each Set 
  •  
 

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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