Categorized as: Workout of the day

02.08.18

Strength

Cleans x 4 @ 80% 1rm

Rest 90s. 4 sets.

Conditioning

10,9,8,7,6,5,4,3,2,1 reps of Power cleans @ 50% 1rm

200m ski between rounds

01.08.18

Strength

Dead lift x 4 @80% 1rm

Rest 90s. 4 sets.

Accessory

Single arm KB swing Left x 10

Box jump x 5

Single arm KB swing right x 10

Rest 60s. 4 rounds.

 

Single leg RDL x 5 each side

Rest 60s. 3 sets.

 

Conditioning

for time

10 pull ups

20 dead lifts (weight light enough to do 10 unbroken)

30 wall balls

40 double unders (120 single unders)

2 rounds

30.07.18

Strength

Back squat x4 @ 80% 1rm.

Rest 90s. 4 sets.

Accessory

Walking lunges x 16

Box jumps x 8

Prowler x 4

Rest 2 minutes. 4 rounds.

 

Conditioning

stairmaster x 5 floors

30seconds rest

5 rounds.

28.07.18

Conditioning

Treadmill sprints x 20 seconds at incline 12

Rest 40 seconds. 10 sets.

 

150m row (sprint)

Rest 60 seconds. 5 sets.

 

150m ski (sprint)

Rest 60 seconds. 5 sets.

 

15 seconds assault bike sprints.

Rest 45 seconds. 5 sets.

 

20 floors on stair master for time.

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