Categorized as: Workout of the day

26.06.18

Strength

Strict over head press x 1

Push press x 3

@90% 1rm of overhead press

Rest 90s. 5 sets.

 

Accessory

Hand stand press ups/ decline press ups x 3

Pull ups x 6

Dips x 9

Press ups x 12

Rest 120s. 4 sets.

Conditioning

1500m ski

Every 250m do 1 bear crawl length (15m)

25.06.18

Strength

Back squat x 1-2 reps @ 90% 1rm

Rest 120s. 6-8 sets.

 

Accessory

Front squat x 5

Rest 90s. 5 sets.

DB side step up x 8 each leg

Rest 60s. 4 sets.

Squat jumps x 12 with barbell

Rest 90s. 3 sets.

Finsiher

200 walking lunges for time

22.06.18

in 30 minutes complete as many rounds as possible of

5 pull ups

10 push ups

15 squats

 

21.06.18

Strength

Cleans x 3

Jerk x 1

Rest 90s. 5 sets – increase load each set.

Accessory

21 double unders

15 box jumps

9 hang cleans @ 60% of above weight

Rest 90s.

5 rounds.

Conditioning

John Terry Sprints

Incline 12

Speed 18/16/14

20 on / 40 off

15 sets

20.06.18

Strength

Dead lift x 3 @80% 1rm

Rest 90s. 3 sets.

Accessory

Wide grip Romanian deal lift x 8 @light – medium weight, focus on technique

Rest 90s. 4 sets.

21 x kb swings

9 x box overs

Rest 60s. 5 rounds.

Finisher

For time

50 cal row

50 burpees

 

19.06.18

Strength

Bench press x 3 @ 80% 1rm

Rest 90s. 5 sets.

Accessory

Max rep press ups.

Rest 90s. 4 sets.

Max rep pull ups.

Rest 90s. 4 sets.

Max rep dips.

Rest 90s. 4 sets.

Finisher

For time.

800m ski erg for time

80 double unders

800m run

18.06.18

Strength

Back squat x 3 @80% every 2 minutes. 5 Sets.

Accessory

20 x walking lunges

Rest 90s. 5 sets. Increase weight every sets.

12 x kb front rack box side step ups

6 x box jumps

Rest 60s. 3 sets.

Conditioning

8 x barbell thrusters

10 cal assault bike

Rest 60s. 5 rounds.

15.06.18

5 rounds for time:

20 wall balls

20 box overs

200m run

20 burpees

20 cal row

 

45 minute time cap

14.06.18

Strength

Bench press x 5 @ 70% 1rm

Rest 90s. 5 sets.

Accessory

practise hand stand hold against a wall. If you can hold for at least 20 seconds, work on slowly lowering your head towards the floor with control.

8 minutes.

 

Accumulate 3 minutes of ring holds. (jump up and hold yourself off the floor with the rings by your side)

Every break = 13 sit ups

 

Cable chest fly x 12

Reverse crunch x 18

Rest 90s. 4 sets.

 

Finisher

400m overhead single arm kettlebell carry (200m each arm)

Every break = 10 cable tricep extensions when finished

13.06.18

Strength

Back squat x 5 @ 70% 1rm

Rest 90s. 5 sets

Accessory

20 x front rack KB walking lunges

Rest 90s. 4 sets.

 

12 x barbell overhead step ups

12 x barbell thrusters

Rest 2 minutes. 3 sets. *Use a weight that you don’t have to put the bar down for all 24 reps.

 

Finisher

Put your body weight on the prowler. Complete 2 lengths as quickly as possible.

90s rest. 5 sets.