Categorized as: Workout of the day

31.08.18

Strength

Bench press x 5

Pull up x 5

Rest 90s. 5 sets.

 

Accessory

Incline DB press x 8

Bench KB row x 8

Rest 90s. 4 sets.

 

Cable fly x 12

Lat pull down x 12

Rest 90s. 4 sets.

 

Finisher

20,18,16,14,12,10,8,6,4,2 reps of

bench press (pick a weight that allows you to perform 20 unbroken reps)

bicep curl (pick a weight that allows you to perform 20 unbroken reps)

 

30.08.18

Strength

4,4,3,3,2,2 reps of back squat.

Increase weight each set. Take as much rest as possible.

 

Accessory

Leg press

Single leg x 5 each leg

Rest 90s. 4 sets.

 

Pistol squat x 5 each leg

Squat jump x 10

Rest 60s. 3 sets.

Conditioning

100 cal ski erg

Every 10 calories perform 5 box jumps

 

29.08.18

Strength

Every 2 minutes – Over head press x 5 @ 75%

5 sets.

Accessory

5,4,3,2,1 reps of

Handstand press ups ( or 10,8,6,4,2 reps of press ups)

10 sit ups between each set.

 

Parellette bar v sit hold max effort

After each set perform 8 x parellette bar press ups

3 sets.

 

Ring hold max effort (dip bar hold)

After each set perform 5 dips.

3 sets.

 

Finisher

3 minute plank hold

every break perform 10 burpees

 

28.08.18

Strength

Every 2 minutes – Dead lift x 5 @75%

5 sets.

Accessory

Double KB dead lift x 10

Double KB carry 1 length of astro (10m)

Double KB dead lift x 10

Double KB carry 1 length of astro

Rest 2 minutes. 3 sets.

 

Prowler push x 2 lengths

5 sets to find your heaviest weight (sets must be completed in under 45 seconds)

Rest as much as needed between sets.

 

Conditioning

400m run

21 KB swings

12 pull ups

3 rounds for time.

 

27.08.18

Bank holiday challenge

100 calorie row

90 walking lunges

80 double unders (240 single unders skips)

70 wall balls

60 press ups

50 calorie assault bike

40 burpees

30 thrusters (20kg men/15kg women)

20 pull ups (ring rows)

10 calorie ski

23.08.18

Strength

EMOM x 5

Cleans x 4 @70%

EMOM x 5

Front squat x 4 @ 70%

EMOM x 5

Overhead squat x 4 @70%

 

Conditioning

EMOM x 25

  1. pull ups x 5
  2. box jump x 10
  3. prowler x 2
  4. assault bike x 15cal
  5. rest

5 rounds

 

22.08.18

Conditioning

21-15-9

ski cals

wall balls

sit ups

 

Rest 5 minutes

 

21-15-9

Row cals

ball slams

press ups

 

Rest 5 minutes

 

21-15-9

Assault bike cals

squat thrusts

step ups

21.08.18

Strength

Overhead press x 8 @60%

Rest 90s. 4 sets.

Accessory

KB front rack carry 50 metres

Rest 60s. 4 sets.

 

Pull ups x 4

Rest 60s. 4 sets.

Condtioning

21 – 15 – 9

Ski cals

Double KB thruster

Sit ups

20.08.18

Strength

Back squat x 8 @ 60%

90s rest. 4 sets.

Accessory

Over head squat x 4

Rest 90s. 4 sets.

 

Deep goblet squat x 12

Prowler push and pull x 2

Rest 90s. 4 rounds.

 

Finisher

10k for time on the watt bike

17.08.18

Strength

Bench press x 20 @ 40% 1rm

Rest 90s. 5 sets.

Accessory

DB fly x 12

Press up x 6-12

Rest 60s. 3 sets.

 

Dips x 6-12

Skull crusher x 10

Rest 60s. 3 sets.

 

Finisher

30-20-10-20-30

Assault bike cals

Inverted row