Categorized as: Workout of the day

15.10.18

Strength

Bench press x 8

Rest 60s. 4 sets.

 

Barbell Row x 8

Rest 60s. 4 sets.

 

Conditioning

Ski erg:

10 x 60s

Rest 60s between each interval.

12.10.2018

Strength

Deadlift x 5 @75% 1RM

Rest 2 mins. 5 sets.

 

Conditioning

200m run

50 push ups

200m run

50 KB swings

200m run

50 squats

200m run

50 box jumps

200m run

11.10.18

Strength

EMOM x 5

Overhead press x 4

EMOM x 5

Push press x 4

EMOM x 5

Push jerk x 4

 

Accessory

Lat Pull Down x 8

Rest 45s. 4 sets.

 

Dumbbell Flyes x 8

Rest 45s. 4 sets.

 

Cable Face Pulls x 12

Rest 45s. 4 sets.

 

Finisher

1 push up

1 toe to rig

2 push ups

2 toes to rig

3 push ups

3 toes to rig

… up to 10 reps of each.

 

 

 

 

 

 

10.10.2018

Test

Run 5k

-or-

Row 5k

 

Core

5 rounds of:

20 mountain climbers

20 sit ups

20 russian twists

09.10.2018

Strength

Pause back squat x 4 @60% 1RM

*3 second pause at bottom

Rest 90s. 5 sets.

 

Accessory

25m single-arm overhead lunge

Squat jumps x 10

Rest 60s. 5 sets.

 

Box Jumps x 10

Dumbbell snatches x 10 (5 e/s)

Rest 60s. 5 sets.

 

Finisher

Hanging knee raises x 10

2 lengths prowler

10 ski erg cals

60s rest. 4 sets.

 

 

 

 

08.10.2018

Strength

Bench press x 3 @ 80% 1rm

Rest 90s. 6 sets.

 

Accessory

Bench press

x 5 @ 70%

x 10 @ 60%

x 15 @ 50%

x 20 @ 40%

x 25 @ 30%

Rest 30s between sets.

 

Handstand push ups/Pike push ups

x 6-12 reps

Rest 45s. 3 sets.

 

Finisher

Complete as many rounds as possible in 7 minutes of:

6 pull ups/ring rows

6 ball slams

6 burpees

 

05.10.2018

Strength

10 mins to find max set of 3 hang power cleans

Rest as much as needed between sets.

 

Skill

Dumbbell complex:

Deadlift x 5

Hang clean x 5

Squat x 5

Push press x 5

Rest 60s.  5 sets.

 

Conditioning

Row intervals x 5

10 cals, rest 30s

-Rest 60s-

Assault bike intervals x 5

10 cals, rest 40s

-Rest 60s-

Ski erg intervals x 5

10 cals, rest 30 s

 

 

 

 

 

04.10.2018

Skill

Double-under / skipping practice

10 mins – every 2 mins complete 10 toes to rig

 

Max hollow hold

Rest as much as needed. 3 sets.

 

Conditioning

Complete as many rounds as possible in 20 minutes of:

300m ski erg

1 minute rest

15 cal assault bike

1 minute rest

250m row

1 minute rest

25 wall balls

1 minute rest

*Keep a clock running, take a look at the time you finish each interval and wait for a minute before moving on to the next.  Go as hard as you can on each interval, earn that rest!

 

03.10.2018

Movement Prep

Banded good mornings x 10

KB (light) upright row x 10

Deadbugs x 12

Move slowly through the reps for 3 sets.

 

Strength

Sumo-Deadlift High Pulls x 5

90s rest. 5 sets.

 

Conditioning

3 Rounds for Time:

21 Deadlift (@60% 1RM)

15 Powerbag squats

9 Assault bike cals

into:

Max distance on the rower in 5:00

 

02.10.18

Strength

Overhead press x 4

Push press x 2

Rest 90s. 4 sets.

 

Accessory

Hammer-grip dumbbell bench press x 8

Cable tricep extensions x 8

Rest 60s. 4 sets.

 

Pull ups/ring rows x 5

Cable straight-arm pulldown x 8

Rest 60s. 4 sets.

 

Push ups x 10

Dumbbell lateral raise x max reps

Rest 60s. 4 sets.

 

Finisher

1000m ski erg for time.