Categorized as: Workout of the day

12.01.18

Strength

Hang power clean practice –

Work up to your heaviest 3 reps

Testing

Watt bike – 6 second power peak test

5 attempts to find you highest power peak

Conditioning

20 minute AMRAP

200m run

20 x double unders

10 x burpees

5 x hang power clean @ 70% of your 3 rep max

 

 

11.01.18

Strength

Find strict overhead press 1 rep max

Accessory

Emom x 15

  1. 3-6 x strict Handstand press ups / deficit press ups / press ups (pick one that is achievable for 5 reps)
  2. 10 x bent over row
  3. max ring hold

Finisher

7 minutes to complete –

30 press ups

20 TTB / knee raises

10 pull ups / ring rows

20 TTB / knee raises

30 press ups

  • In remaining time row as far as possible

 

 

10.01.18

Strength

Find 1 rep max Back squat

Accessory

Walking lunge x 16

Sled drag x 2

Rest 90 seconds

4 sets

 

Conditioning

21-15-9

Box jumps

Row (cals)

Rest 5 minutes

1km watt bike for time

09.01.18

Strength

Max effort strict ring pull ups (ring rows)

Max effort dips

rest 2 minutes

4 sets

Accessory

Dumbbell press x 8

tricep extension x 15

rest 90 seconds

4 sets

 

Seated row x 8

Bicep curl x 15

rest 90 seconds

4 sets

 

Finisher

100 press ups

Every time you break = 1 rope climb

 

08.01.18

Strength

Find 1 rep max for DeadLift

Accessory

12 x KB Swing

2 x prowler lengths

Rest 90 seconds

5 rounds

Conditioning

30-20-10

Assault bike cals

Double unders (Skipping 90-60-30)

Sit ups

Christmas Challenge No. 1

Our Christmas challenges are back, you have 5 days to complete each challenge. We will then draw a winner at random to win a prize, so everyone who completes is in with a chance!

Challenge Number 1 –

Put your bodyweight on the prowler and do as many lengths on the astro in 2 minutes!

Twenty Thirty Forty

A.

20 second sprint

30 seconds of Ball slams

40 seconds of press ups

Score = KPH on sprints + reps of slams + reps of press ups

rest 90 seconds – Repeat 3 times

B.

20 second row

30 seconds of wall balls

40 seconds of squats

Score = Cals on row + reps of wall balls + reps of squats

rest 90 seconds – Repeat 3 times

C.

20 second ski

30 seconds of box jump / step up

40 seconds of sit ups

Score = Cals on ski + reps of box jump + reps of sit up

Rest 90 seconds – Repeat 3 times

D.

20 seconds Assault bike

30 seconds of Dumbbell thrusters

40 seconds of burpees

Score = Cals on AB + reps of DB thrusters + reps of burpees

Consistency is key…

Row 500m at 70% effort – record time.

Then perform as fast as you can the following.

10 squats

9 press ups

8 sit ups

7 ball slams

6 wall balls

5 KB high pull

4 box jumps/step ups

3 burpees

2 pull ups/ring rows

1 get up

Record time.

Row 500m and match the initial time exactly – consistency is key.

repeat circuit and try to match or better your previous time.

Repeat circuit and row a total of 3 times each.

Hang in there partner

In pairs complete the following…

(whilst one works, one must hang from the pull up bar for the reps to count)

100 x Squats (ninjas do front squats 20kg female, 35kg male)

90 x sit ups

80 x press ups

70 x hanging knee raises

60 x wall balls

50 x burpees

40 x box overs

30 x lunges each side (ninjas do front rack with bar 20kg female, 35kg male)

20 x pull ups

10 x floor to feet rope climbs (ninjas go to the top)

Post 3 day weekender HIIT

Perform the following as fast as you can:

100m row

10 calorie assault bike

Rest 1 minute – 4 rounds

Then

Ski 100m

6 x burpees

Rest 1 minute – 4 rounds

Then

15 second deadmill sprint

6-10 press ups

rest 1 minute – 4 rounds

Then

30 skips

10 sit ups

rest 30 seconds – 4 rounds