Menu
Login Say Hi

25th December 2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Support Hold
    • Rest 90s Between Sets

Bench Press Sets:

  • Set 1= 10 Reps
  • Set 2= 10 Reps
  • Set 3= 8 Reps
  • Set 4= 8 Reps
B.

4 Sets:

  • 12 Tempo Ring Rows (3021)
  • Max Supinated Grip Pull-ups
    • Rest 90s Between Sets
C.

In 4 Mins x 4:

  • 50 Air Squats
  • 20 Double DB Snatch (2 x 22.5kg/2 x 15kg)
  • Max T2B
  • Rest 60s
D.

3 Sets:

  • 30s GHD Prone Support Double DB Row
  • 30s GHD Sit-ups
  • Max Hollow Hold
  • Rest 90s

 

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

News TipsĀ Alerts

Sign up to receive email updates