Categorized as: Workout of the day

08.05.18

Strength

8 x overhead press @ 60% 1 rep max

Rest 90s. 4 sets.

Accessory

Wall walks x 3

Rest 60s. 4 sets.

Reverse fly x 12

Rest 60s. 4 sets.

Walking planks x 10.

Rest 45. 4 sets.

Finisher

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

Cals on assault bike arms only

*100m ski between each set

07.05.18

Strength

8 x back squat @ 60% 1 rep max

Rest 90s. 4 sets

Accessory

EMOM

  1. Front squat x 5
  2. DB Deficit lunge x 10 (5 each side)
  3. Box jump x 8
  4. Rest

5 rounds

Finisher

50 floors on the stairmaster for time

04.05.18

Strength

Re test 1 rep max bench press

Accessory

10 x Single arm dumbbell press each side

10 x dips

rest 90s. 4 sets.

Conditioning

400m run

21 kb swings

12 pull ups

3 rounds for time

03.05.18

Strength

Re test 1 rep max dead lift

Accessory

6 x Single leg RDL each side with dumbbells

Rest 60s. 3 sets.

Find your heaviest 1 length (13m)  prowler push. The length must take less than 20 seconds to complete to count.

Finisher

6 minute AMRAP

2,4,6,8,10,12…..etc

Wall balls

Box jumps

02.05.18

Conditioning

test –

2000m row

Rest as long as needed

1500m ski erg

Rest as long as needed

100 calorie assault bike

01.05.18

Strength

Re test 1 rep max over head press

Accessory

5,4,3,2,1 reps of single arm dumbbell press – find your heaviest single rep

Rest 60s between sets.

5 x dumbbell row

5 x pull ups

rest 90s. 4 sets.

Conditioning

50,40,30,20,10

double unders (multiply by 4 for single unders)

press ups

30.04.18

Strength

Re test your 1 rep max back squat

Conditioning

Men use 15kg dumbbells / females use 10kg

30 seconds max Dumbbell thruster

30 second rest

30 seconds max renegade row

30 seconds rest

30 seconds max dumbbell walking lunge

30 seconds rest

30 seconds max dumbbell clean and press left

30 seconds rest

30 seconds max dumbbell clean and press right

30 seconds rest

30 seconds max burpees

Rest 2 minutes

3 rounds

Record total reps after each round and try to be as consistent as possible

27.04.18

Conditioning

A.

30-20-10-20-30 reps of

Assault bike cals & Sit ups

B.

3 rounds of –

400m run

21 KB swings

12 pull ups/jumping pull ups/band assisted pull ups/ring row

C.

1000m row

50 wall balls

30 burpees

 

26.04.18

Strength

2 x Deadlift

4 x Pull up

6 x OH press

Rest 2 mins, 4 rounds.

Accessory

Find heaviest prowler length

Finisher

21-15-9

Cleans + Pull ups

25.04.18

Strength

Pull ups x 3 with 3-5 second pause at the top and bottom

Rest 45s, 5 sets.

Accessory

Barbell high pull x 8

Barbell over head press x 8

Rest 60s, 4 sets.

Inverted row x 8

Reverse DB fly x 8

Rest 60s, 4 sets.

Conditioning

Row 500m @ 90% effort

Rest 90s

Repeat 4 times

Every 1 second under or over original time = 1 burpee in rest period.