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9th November 2019

Warm up

3 rounds for quality 

10m walking lunge 
4 wall walks 
10 ring rows
10m OH plate carry duck walk (10/5kg plate) 

A.

8 min AMRAP

  • 8 Ring MU 
  • 8 HSPU 
  • 8 Box Jumps
B.

8 min AMRAP

  • 10 Russian Swings (32/24KG KB) 
  • 10 SDHP
  • 10 Goblet Squats 
C.

8 min AMRAP

  • 200m Row 
  • 10 Burpee over Rower 
D.

8 min AMRAP

  • 45 sec plank
  • 45 sec hollow 
  • 12 med ball twists (9/6)

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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