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28th December 2019

Warm up

5 rounds for quality 

10 PVC Passovers 
30-45 second dead hang 
10 Band pull aparts 
30 second active hollow hold

A.

6 rounds 

  • 50 Double-Unders (or 100 singles) 
  • 10m Handstand Walk 

Rest 2 mins between sets 

N.B the Handstand Walk can be scaled to 20 Handstand shoulder taps or a 30 second Handstand Hold.

B.

In 5 mins complete:

  • 10 Clusters (Full Clean from the floor into a Thruster) at 70/40kg
  • 20 Pull Ups 
  • Max Cal Assault Bike 

Rest 3 mins 

Repeat for a total of 4 rounds (32 mins) 

 

 

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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