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26th November 2019

WARM UP

2 rounds

  • 500m row 
  • 10 KB SDHP
  • 10 Goblet Squats 
A.

Take 15 mins to build to a heavy triple Power Clean. Must be Touch and Go. 

B.

6 sets

  • 2 Strict Press + 4 Push Press + 6 Push Jerk (aim for 50% of your 1RM Jerk) 
  • Rest as needed between sets 
C.

3 rounds for time:

  • 100 DU
  • 25 Devils Press (22.5/15kg)
  • 10 Bar MU 

Scale the weight and or the Muscle Ups if needed. 

D.

4 sets:

  • 15 GHD Sit Ups 
  • 45 seconds Hollow Hold. 

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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