Menu
Shop Free Trial Login Say Hi

21st January 2020

WARM UP

3 sets of:

  • 15 cal Assault Bike  
  • 8 Thrusters (empty bar)

3 sets of:

  • 5 Front Squats 
  • 5 Strict Press
  • 5 Push Press 
  • 5 Jerks
A.

Take 5-10 mins to build to working weight (7-8 RPE) 

E2MOM 10

  • 3 Power Cleans, 1 Jerk
B.
  • 4 Sets:
    • 10 Pause Front Squats (2-3 second pause in the bottom position (build weight each set)) 
    • 10 Squat Jumps (Bodyweight)
    •  Rest 2-3 mins
C.

Every 4 mins for 24 mins

  • 20 Wallballs (9/6)
  • 10m Walking Lunge (22.5/15kg DBs) 
  • 50/40 cal Assault Bike 

Scale DB weight and Bike cals as needed ( you should be getting at least 45-60 seconds recovery) 

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