Blog

22.05.18

Strength

Bench press x 4 @ 80% 1rm

Rest 90s. 4-5 sets.

Accessory

Single arm dumbbell press x 10 each side (alternate every rep)

Rest 90s. 3 sets.

Skull crusher x 10

Dips x 6-10

Rest 90s. 3 sets.

Conditioning

3 rounds for time –

250m row

250m ski

15 cal assault bike

200m run

21.05.18

Strength

Dead lift x 4 @ 80% 1rm

Rest 90s. 4-5 sets.

Accessory

Weighted pull ups/ring rows x 2 as heavy as possible with 5 second pause at the bottom between reps.

Rest 60s. 5 sets.

Dumbbell Single leg RDL x 5 each side

Dumbbell row x 5 each side

Rest 90s. 3 sets.

Conditioning

For time:

20 lengths of prowler push (empty for females/add 25kg for males) or accumulate 3 minutes of dead mill.

Every 2 lengths or every 20 seconds of dead mill perform 6 burpees.

18.05.18

Strength

Bent over row x 10

Pull ups x 5

Bicep curl x 15

Rest 90s. 3 sets.

Dumbbell press x 5

Press ups x 10

Tricep extension x 15

Rest 90s. 3 sets.

 

Accessory

Seated row x 6

Lat pull down x 12

Rest 60s. 3 sets.

Finisher

20 seconds work: 20 seconds rest

Alternate between-

A) Barbell push press

B) Battle rope

5 sets on each

17.05.18

Conditioning

4 rounds for time

1000m watt bike

20 burpees

400m run

20 KB cleans

400m row

20 dumbbell thrusters

16.05.18

Strength

Back squat x 6 @ 70% 1rm

Rest 90s. 4 sets.

Accessory

Leg press x 3

Rest 90s. 5 sets. Add weight every set to finish on your heaviest 3 reps.

Conditioning

‘Murph’ can’t run

300 x air squats

200 x press ups

100 x pull ups

Scale movements accordingly (e.g press ups on knees / ring rows instead of pull ups)

You can break these up however you want – e.g 30 x squats, 20 x press ups, 10 x pull ups for 10 rounds.

 

15.05.18

Strength

Over head press x 6 @ 70% 1rm

Rest 90s. 4 sets.

Accessory

accumulate 1 minute in a wall assisted hand stand (if you struggle to kick up into handstand then wall walk back as vertical as possible)

Every time you drop = 10 press ups

 

Single arm dumbbell row x 8 each side

Incline dumbbell press x 8

Rest 90s. 4 sets.

Conditioning

10 x clean and press

20 x burpees over the bar

30 x sit ups

40 x air squats

50 x wall balls

40 x air squats

30 x sit ups

20 x burpees over the bar

10 x clean and press

 

14.05.18

Strength

Dead lift x 6 @ 70% 1rm

Rest 90s. 4 sets.

Accessory

3 pause deadlift x 3

3 second pause mid shin, 3 second pause just above the knee, 3 second pause at the top.

Rest 60s. 4 sets.

KB swing x 15

KB front rack walk x 30m each side

Rest 60s. 4 sets.

Conditioning

3 minute wall sit total

1000m bike every break

5 minute plank total

500m ski every break

11.05.18

Strength

5,4,3,2,1

Power clean

Rest 90s between sets

Finish on a heavy single.

Conditioning

Every 90 seconds complete

3 x power clean @ 50% of todays heaviest single

6 x burpee over the bar

9 x air squat

15 rounds.

 

 

10.05.18

Strength

8 x Bench press @ 60% 1 rep max

Accessory

8 x Incline DB press

12 x Cable fly

Rest 90s. 4 sets.

5 x ring dips/dips/bench dips

Rest 60s. 5 sets.

Finisher

50 x press ups

  • every break = 3 pull ups

 

09.05.18

Strength

8 x dead lift @ 60% 1 rep max

Accessory

Sumo dead lift x 3

broad jump x 3

Kb swing x 12

rest 2 mins. 5 sets. *increase load on sumo dead lift each set.

Finisher

Dead mill sprint x 15 seconds

45 second plank.

Rest 1 minute. 5 sets.