Categorized as: Workout of the day

26.07.18

Strength

Overhead press x 6 @70% 1rm

Rest 90s. 4 sets.

Accessory

Pull ups x 5

Rest 60s. 5 sets.

 

Db shoulder press x 8

BD row x 8 each side

Rest 90s. 4 sets.

 

Conditioning

Very 90 seconds complete

5 dips + 10 burpees

for 5 rounds

then

2 rope climbs + 10 burpees

for 5 rounds

25.07.18

Strength

Dead lift x 6 @ 70% 1rm

Rest 90s. 4 sets.

 

Accessory

10,9,8,7,6,5,4,3,2,1

Single arm KB swing (each arm)

Box jump

Ring rows

 

Conditioning

1k watt bike for time

Rest 2 minutes

4 sets

 

24.07.18

Strength

Bench press x 6 @60% 1rm

Rest 90s. 4 sets.

Accessory

DB fly x 12

DB press x 6

Rest 90s. 4 sets.

 

Muscle up breakdown

  • 3 x ring pull up/ring rows
  • 3 x ring dips
  • 20s ring hold

Rest 90s. 3 sets.

 

Finisher

In an 8 minute window

400m run

50 double unders (150 single unders)

25 sit ups

Then as many press ups as possible in remaining time

23.07.18

Strength

Back squat x 6 @70% 1rm

Rest 90s. 4 sets

Accessory

Front squat x 2 at above weight.

Rest 90s. 5 sets.

 

DB walking lunge x 20

Rest 90s. 3 sets.

 

Conditioning

100 burpees

each minute on the minute do 5 empty barbell thrusters

20.07.18

Strength

Hang clean x 3

Power clean x 2

Push jerk x 1

Rest 90s. 5 rounds. Build to your heaviest complex.

 

Conditioning

10 x clean and jerk at final weight of complex

Half the weight on the bar

21- 15 – 9

Thrusters

Burpees over the bar

Put the weight back on

10 x clean and jerk

19.07.18

Strength

Bench press x 8 @60% 1rm

Rest 90s. 3-4 sets.

Accessory

DB fly x 10

Bench dips x 20

Rest 90s. 3 sets.

 

Cable fly x 15.

Tricep extension x 15

Rest 90s. 3 sets.

 

Tabatta press ups

 

Conditioning

500m – 400m -300m – 200m – 100m

Row

Ski

15 minute time cap

18.07.18

Strength

Dead lift x 8 @60% 1rm.

Rest 90s. 3-4 sets.

Accessory

1,2,3,4,5,4,3,2,1 Pull ups

Prowler push between each set

7 minute time cap

 

Conditioning

21 – 15 – 9

American KB swing

Double unders

Assault bike calories

 

Finisher

21 – 15 – 9

Hanging knee raise

*30 second plank on swiss ball between sets

17.07.18

Strength

Overhead press x 8 @60% 1rm

Rest 90s. 3 sets.

Accessory

Pull ups x 5.

Rest 60s. 5 sets.

 

Dips (weighted) x 5

Rest 60s. 5 sets.

 

Handstand hold x 10 sec.

Rest 20s. 5 sets.

 

Conditoning

Ski erg x 250m

Rest 60s.

6 rounds.

16.07.18

Strength

Back squat x 8 @60% 1rm

Rest 90s. 3-4 sets.

Accessory

Weighted step over box x 12

Squat jumps (unweighted) x 12

Rest 60s. 3 sets.

 

Walking lunges weighted x 16

Rest 90s. 4 sets.

 

Conditioning

21, 15, 9

American KB swings

wall balls

burpees

*2 lengths of prowler between rounds

12.07.18

Strength

Re test 1 rep max over head press

Accessory

5 x supinated pull ups

Rest 30s.

5 x pronated pull ups

Rest 60s.

4 rounds.

 

Seated cable row x 6

Bicep curl x 12

Rest 60s. 3 sets.

 

Cable Tricep extension x 10

Cable Face pull x 10

 

Finisher

20 x crunches

10 x sit ups

15 sec hollow hold

Rest 60s. 3 sets.