Categorized as: Workout of the day

18.01.18

Strength

6-8 reps of back squat @ 60-70% of 1 rep max.

Rest 1:30 – 2:00. 3-4 sets.

Accessory

Pistol squats x 5 each leg (use a TRX or onto a box if needed)

Rest 1 minute – 4 sets

DB lunge x 6 each leg & Split squat x 6 each leg

Rest 1 minute – 4 sets.

Weighted squat jumps x 10

Rest 45 seconds – 4 sets

Finisher

42 floors on the stairmaster for time

 

17.01.18

Strength

Handstand practise f0r 8 minutes. Practise wall assisted handstands first – then try a few freestanding if you have the confidence.

Then.

Perform as quickly as possible:

10,9,8,7,6,5,4,3,2,1 reps of Bench press @ 60% 1 rep max

20,18,16,14,12,10,8,6,4,2 reps of press ups

Accessory

40 x ring dips/dips/assisted dips/bench dips –

Every time you break you must perform a 20 metre bear crawl.

40 x TTB/knee raise –

Every time you break you must perform a 40 second plank.

20 x wall walks –

Every time you break perform a 20 second hollow hold.

 

 

16.01.18

Strength

Dead lift x 6-8 reps @ 60-70% of 1 rep max

Rest 2 minutes

3-4 sets

Accessory

8 x RDL (straight leg dead lift) use light – med weight

12 x KB swing (use heavy KB)

3 x Broad jump (each one should be as far as possible)

Rest 90 seconds

4 rounds

Finisher

10 x DB snatch & 10 x box jumps

8 x DB snatch & 8 x box jump

6 x DB snatch & 6 x box jump

4 x DB snatch & 4 x box jump

2 x DB snatch & 2 x box jump

15.01.18

Strength

A.

Overhead press x 6-8 @ 60-70% of 1 rep max.

Rest 90seconds. 3-4 sets.

B.

Pull ups x 5  (use a resistance band if needed)

10 x bent over row

15 x preacher bar bicep curl

Rest 2 minutes

3 rounds

C.

5 x DB press

10 x press up (on knees if needed)

15 x tricep extension

Rest 2 minutes

3 rounds

Finisher

Hollow hold x 20seconds

rest 20 seconds

5 rounds

12.01.18

Strength

Hang power clean practice –

Work up to your heaviest 3 reps

Testing

Watt bike – 6 second power peak test

5 attempts to find you highest power peak

Conditioning

20 minute AMRAP

200m run

20 x double unders

10 x burpees

5 x hang power clean @ 70% of your 3 rep max

 

 

11.01.18

Strength

Find strict overhead press 1 rep max

Accessory

Emom x 15

  1. 3-6 x strict Handstand press ups / deficit press ups / press ups (pick one that is achievable for 5 reps)
  2. 10 x bent over row
  3. max ring hold

Finisher

7 minutes to complete –

30 press ups

20 TTB / knee raises

10 pull ups / ring rows

20 TTB / knee raises

30 press ups

  • In remaining time row as far as possible

 

 

10.01.18

Strength

Find 1 rep max Back squat

Accessory

Walking lunge x 16

Sled drag x 2

Rest 90 seconds

4 sets

 

Conditioning

21-15-9

Box jumps

Row (cals)

Rest 5 minutes

1km watt bike for time

09.01.18

Strength

Max effort strict ring pull ups (ring rows)

Max effort dips

rest 2 minutes

4 sets

Accessory

Dumbbell press x 8

tricep extension x 15

rest 90 seconds

4 sets

 

Seated row x 8

Bicep curl x 15

rest 90 seconds

4 sets

 

Finisher

100 press ups

Every time you break = 1 rope climb

 

08.01.18

Strength

Find 1 rep max for DeadLift

Accessory

12 x KB Swing

2 x prowler lengths

Rest 90 seconds

5 rounds

Conditioning

30-20-10

Assault bike cals

Double unders (Skipping 90-60-30)

Sit ups

Christmas Challenge No. 1

Our Christmas challenges are back, you have 5 days to complete each challenge. We will then draw a winner at random to win a prize, so everyone who completes is in with a chance!

Challenge Number 1 –

Put your bodyweight on the prowler and do as many lengths on the astro in 2 minutes!