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20th December 2019

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At The Bottom Of An Overhead Squat
  • 60s Rest
A.

Overhead Squat:

  • 1 x 10
  • 1 x 8
  • 2 x 6
  • 2 x 4

Rest as needed between sets.

(Build the weight across the sets. let your body dictate the weight. Move well and focus on holding good positions).

B.

Every 4 Mins For 20 Mins (5 Sets):

  • 15 Bar Over Burpees
  • 1 Round DT (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder To Overhead) (70kg/47.5kg)

*Scale weight if needed

C.

AMRAP 12:

Complete the following complex with one DB (22.5kg/15kg)

  • 8 Single Arm DB Hang Power Clean & Press (right)
  • 8 Single Arm DB Thrusters (right)
  • 16 Single Arm DB Overhead Lunges (right)
  • 50m Single Arm DB Farmers Carry (right)
  • 8 Single Arm DB Hang Power Clean & Press (left)
  • 8 Single Arm DB Thrusters (left)
  • 16 Single Arm DB Overhead Lunges (left)
  • 50m Single Arm DB Farmers Carry (left)

*scale weight if needed

D.

3 Sets:

  • 30s Prone GHD Hold
  • Max Strict T2B
  • Rest 60s
  • 30s Hollow Hold
  • Max Strict Knee To Elbow

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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