Categorized as: Workout of the day

10.04.18

Strength

EMOM

  1. 5 x dead lift @ 60-70%
  2. 5 x pull ups/ring rows
  3. 5 x box jumps at max height

5 rounds

10 minute AMRAP

5 x DB clean and press each side

8 x TTB/hanging knee raise

15 x KB swing

 

Finisher

21-15-9 reps of

DB thruster

burpees

09.04.18

Strength

50 x bench press @ body weight

Every time you break do 5 pull ups

100 x walking lunges with dumbbells to equal 1/2 body weight

Every time you break do 5 burpee box jumps

 

Finisher

10 cal assault bike + 2 lengths of prowler push

rest 90 seconds

5 rounds

06.04.18

Strength

12 x Deadlifts

9 x cleans

6 x shoulder to overhead

Perform 5 rounds as quickly as possible.

05.04.18

Strength

50 reps of dead lifts @ body weight in as few sets as possible

Rest for 2 minutes every time you let go of the bar

Accessory

1000m ski for time

Rest 3 minutes

1000m run for time

Rest 3 minutes

1000m row for time

Rest 3 minutes

2000m bike for time

 

04.04.18

Strength

Max overhand pull ups

Max dipping bar dips

Rest 2 minutes

Max ring pull ups

Max ring dips

Rest 2 minutes

2 rounds

Accessory

In 3 minutes complete as many rounds as possible of

  1. 1 rope climb + 7 press ups
  2. 2 pull ups + 6 hanging knee raises
  3. 3 handstand press ups/decline press ups + 4 ring rows

Rest 2 minutes between each AMRAP

 

Finisher

Accumulate a 3 minute plank is as few sets as possible

03.04.18

Strength

at 60% of 1 rep max back squat

box squat x 9

rest 1 minute

Back squat x 6

rest 1 minute

Front squat x 3

Rest 1 minute

3 rounds.

 

Bench press x 5 @ 70%

Pull ups x 5

Rest 90 seconds. 5 rounds.

 

Bicep curl x 10

Tricep extension x 10

Rest 1 minute. 4 rounds.

Easter WOD

Set a timer for 5 minutes.

Complete –

50 x squats

50 x sit ups

50 x press ups

50 x lunges

50 x v-ups (25 each side)

50 x mountain climbers (50 each leg)

50 x squat jumps

50 x squat thrusts

50 x jumping jacks

50 x burpees

 

At the end of the 5 minutes. Remember where you got to… e.g completes 10 of the 50 lunges.

Rest for 2 minutes.

When the next 5 minute block starts continue from where you finished the first 5 minutes… e.g on the 11th lunge of 50.

The workout stops when you finish all 500 reps.

29.03.18

Strength

EMOM (each minute on the minute)

First 10 minutes = Over head squat x 1 rep

*you must add weight every single minute

Next 10 minutes = Front squat x 1 rep

*You must add weight every single minute

Next 10 minutes = Back squat

*You must add weight every single minute

 

You should finish on around 90% of your 1 rep max back squat

28.03.18

Strength

Bench press x 10 reps @ 55% 1 rep max

Rest 60 seconds. 10 sets.

 

High bench row x 10 reps @ 60%

Rest 60 seconds. 10 sets.

 

Finsiher

Bicep curl drop set

tricep cable extension drop set

27.03.18

Strength

Power clean

3 reps @ 70% 1 reps max – 3 sets

2 reps @ 80% 1 rep max – 3 sets

1 rep @ 90% – 3 sets

Accessory

5 dips

4 pull ups

3 burpees

2 prowler lengths

rest 2 minutes. 5 rounds

Finisher

10 hanging knee raises.

Rest 30 seconds. 4-5 sets.