Categorized as: Workout of the day

04.12.18

Strength

Reverse Lunges x 16 (8 e/s)

Rest 90s. 4 sets.

 

Bulgarian Split Squats x 16 (8 e/s)

Rest 90s. 4 sets.

 

Conditioning

AMRAP 7

2-4-6-8-10-12-14…

Pull Ups

*20 Double Unders/40 Single Unders at the start of each set

 

Rest 3 mins

 

AMRAP 7

2-4-6-8-10-12-14…

Back Squats @ 50% 1RM

*3 Burpees at the start of each set

03.12.18

Strength

EMOM 15

Power Clean x 1

Front Squat x 1

Push or Split Jerk x 1

*Build to a heavy set

 

Conditioning

50 KB Swings

1600m Run

50 KB Swings

30.11.18

Conditioning

4 rounds of:

10 cal SkiErg

10 heavy Dumbbell RDLs

10 Bent-Over Dumbbell Row

 

2 mins rest

 

4 rounds of:

10 cal Row

20 Split Lunges (10 e/s)

10 Dumbbell Floor Press

 

2 mins rest

 

4 rounds of:

10 Lat Pull-Downs

10 Cable Face Pulls

10 Cable Tricep Extensions

 

2 mins rest

 

4 rounds of:

20 Mountain Climbers

10 Push Ups

10 Ring Rows

29.11.18

Conditioning

100 double-unders (200 single-unders)

90 walking lunges (45 each side)

80 sit ups

70 cal row

60 wall balls (6/9KG)

50 double-unders (100 single-unders)

40 kettlebell swings (16/20KG)

30 cal assault bike

20 burpee box-overs

10 dumbbell snatches (10 each side – 15/22.5KG)

 

 

 

28.11.18

Strength

Find max 10 reps Dumbbell Shoulder Press (Standing)

Accessory

1 length Bear Crawl

10 Dumbbell Push Press

1 length Bear Crawl

5 Rope Climbs

Rest 60s.  4 sets.

 

Lat Pull-Down x 8-12

Face Pulls x 15

Rest 45s. 4 sets.

 

Finisher

Max Ring Support Hold

12/15 cal Assault Bike

Rest 60s. 4 sets.

 

27.11.18

Skill Practice

Tabata (20s on/10s off, alternating)

4 min:

A. Handstand Hold

B. Wall Sit

 

4 min:

A. Plank Hold

B. Sit-Ups

 

Conditioning

800m Row

5 Back Squats

600m Row

10 Back Squats

400m Row

15 Back Squats

200m Row

20 Back Squats

 

*Load the barbell with a weight that you can complete 10 reps with when rested.

26.11.18

Strength

Every 90s:

Deadlift x 3 @80-85% 1RM

7 sets.

 

Every 60s:

5-8 Pull-Ups/Banded Pull-Ups

5 sets.

 

Conditioning

3 rounds:

  • Sprint 30 seconds
  • Rest 30 seconds
  • Sprint 30 seconds
  • Rest 25 seconds
  • Sprint 30 seconds
  • Rest 20 seconds
  • Sprint 30 seconds
  • Rest 15 seconds
  • Sprint 30 seconds
  • Rest 10 seconds
  • Sprint 30 seconds

Perform max-effort sprints.  Rest for 2 minutes between rounds.

 

22.11.18

Strength

Front Squat x 5

2min rest. 5 sets.

 

Accessory

Overhead Squats x 8

60s rest. 4 sets.

 

Seated Row x 8

60s rest. 4 sets.

 

Lat Pull-Down x 8

60s rest. 4 sets.

 

Finisher

4 rounds:

1 length Bear Crawl

1 length Walking Lunge

Box Jumps x 10

21.11.18

Skill Practice

4 rounds for quality:

5 Wall Walks

45s Deadhang (If you drop, re-grip and continue until you accumulate the total time)

20s Hollow Hold

 

Conditioning

2 rounds (16 min total):

 

0-2 min

12/9 Assault Bike Cals

9 Toes to Rig

6 Burpees

 

2-4 min

30 Double-Unders

9 KB Goblet Squats (24/16KG)

6 Burpees

 

4-6 min

12/9 Row Calories

9 DB Snatch

6 Burpees

 

6-8 min

30 Double-Unders

9 Box Jumps

6 Burpees

 

 

 

20.11.18

Strength

30 Deadlifts @ 65% of your 1RM

20 Burpees every time you rest/let go of the barbell.

 

Rest 4 minutes

 

30 Pull Ups/Banded Pull Ups (*pick a band that challenges you!)

20 Alt. Dumbbell Snatches every time you rest/let go of the bar.

 

Prowler

60/40KG on Prowler (not inc. the weight of the prowler!)

2 lengths

x 8 sets.

No prescribed rest period, but the 8 sets should take no longer than a total 15 minutes.