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28th 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 (8-9 RPE) 

E3MOM 12

  • 1 x Power Clean, 1 x Hang Clean, 1 x Front Squat, 1 x Jerk
B.

Front Squat

  • 8 Pause Front Squats (2-3 second pause in the bottom position) Aim for more weight than last week
  • 10 Jump Lunges (Bodyweight)
  •  Rest 2-3 mins
C.

3 rounds 

  • 10 DB Rear foot elevated split squats RIGHT LEG FORWARD (2 x 22.5/15kg) 
  • 15 Pistols RIGHT LEG
  • 20 Suitcase Deadlifts (single leg, stiff leg deadlifts) - use same weight as above. 
  • 10 DB Rear foot elevated split squats LEFT LEG FORWARD (2 x 22.5/15kg) 
  • 15 Pistols LEFT LEG
  • 20 Suitcase Deadlifts (single leg, stiff leg deadlifts) - use same weight as above. 
D.

5 x 200m Run 

  • 1:1 Work to Rest Ratio. Go Hard. 

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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