Categorized as: Workout of the day

24.04.18

Strength

Back squat x 2 @ 90%

Rest 120s. 5 sets.

Accessory

Barbell kneel to step ups x 6 each leg

Rest 90s. 4 sets.

Broad jump x 3 for max distance

30s recovery. 5 sets.

Pistol squat practise. Focus on depth.

Finisher

Max unbroken reps of wall balls.

Rest 60s.

4 rounds.

 

23.04.18

Strength

BNT press x 8

Squat jumps x 12

Rest 90s. 4 sets.

Clean grip high pull x 8

Front squat x 15

Rest 90s. 4 sets.

Bent over row x 8

Sumo dead lift x 12

Rest 90s. 4 sets.

Conditioning

30,20,10,20,30

Assault bike & walking lunges

20.04.18

Strength

Bench press x 20 @ 40% 1rm

Rest 90s. 5 sets.

Front rack reverse lunge x 6 each leg

rest 90s. 4 sets.

Conditioning

Every 3 minutes complete:

15 x wall balls

10 x TTB / Hanging knee raise

5 x Clean & press

5 rounds

Every 2 minutes complete:

15 x squat jumps

10 x press ups

5 x pull ups

5 rounds

Every 1 minute complete:

10 x burpees

5 rounds

 

 

 

19.04.18

Conditioning

Row – Max distance in 50 pulls

rest 60s

Ski – Max distance in 50 pulls

Rest 60s

50 x thrusters for time (20kg bar/15kg bar)

Rest 60s

Repeat with 40 pulls and 40 thrusters, 30 pulls and 30 thrusters, 20 pulls and 20 thrusters, 10 pull and 10 thrusters.

 

Emphasis on creating as much power with every pull of the rower and ski erg.

18.04.18

Strength

Dead lift x 3 @ 80% 1rm

Rest 120s. 6 sets.

Accessory

Single leg RDL on landmine x 6 each side.

Rest 60s. 4 sets.

Single leg hops over parallette bar x 10 each leg – focus on a strong landing.

Rest 30s. 4 sets.

Finisher

300 walking lunges with no weight.

Every time you break = 3 burpees

17.04.18

Strength

5,4,3,2,1 reps of

Over head press.

Rest 90 seconds between sets. Finish on a heavy single rep.

Accessory

A)

10 x press ups

5 x pull ups or ring rows

No rest – 5 rounds.

B)

Tricep extension drop set.

C)

Bicep curl drop set.

D)

20 x crunch

10 x sit up

15 second hollow hold.

Rest 60 seconds.

3 sets

Finisher

1 minute legs only assault bike

1 minute arms only assault bike

1 minute dual action assault bike.

Rest 3 minutes.

Repeat and try to match or better the calories from set 1.

 

16.04.18

Strength

Back squat x 8,8,6,6,4,4,2,2

90 seconds between sets. Increase load on every set.

Accessory

50 x Overhead squat with empty barbell. Focus on the perfect rep every time.

 

barbell reverse lunge x 6 e/s

Box step overs x 6 e/s

Rest 90 seconds. 4 sets.

 

Finisher

42,30,21,15,9

Air squat

  • Push prowler 2 lengths at half body weight between sets

13.04.18

Every 2 minutes complete

200m run

15 squats

10 press ups

5 pull ups

for 10 minutes.

Rest 2 minutes

Every 2 minutes complete

200m row

10 lunges

10 sit ups

for 10 minutes

Rest 2 minutes.

Every 2 minutes complete

200m ski

10 burpees

for 10 minutes

12.04.18

Strength

Back squat x 4-6 reps @ 70% 1 rep max

2 minutes rest. 4 sets.

Accessory

Leg press x 8

Prowler push x 2

Rest 90 seconds. 3 sets.

Bulgarian split squat x 12 each leg

Squat jumps x 12

Rest 90 seconds. 3 sets.

Finisher

Assault bike for calories – 30 seconds just legs, 30 seconds just arms, 60 seconds dual action.

11.04.18

Conditioning

300m row as fast as possible.

Rest 60 seconds. 6 sets.

200m ski as fast as possible.

Rest 60 seconds. 6 sets.

10 floors on stairmaster as fast as possible.

Rest 60 seconds. 3 sets.

15 calories on the assault bike as fast as possible.

Rest 60 seconds. 4 sets.