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15.08.18

Challenge

1000m row

1000m run

800m row

800m run

600m row

600m run

400m row

400m run

200m row

200m run

30 minute cap

14.08.18

Strength

Over head press x 4

Bent over row x 4

rest 90s. 4 sets.

Accessory

Parellette press ups x 6

Rope climb x 1

Rest 60s. 5 sets.

 

Pull ups x 3

Ring push ups x 3

Rest 60s. 4 sets.

Finisher

7 minute AMRAP

4 x ring rows

6 x ball slams

8 x burpees

 

13.08.18

Strength

EMOM x 10

Over head squat x 1 – Increase load each set

EMOM x 10

Front squat x 1 – Increase load each set

EMOM x 10

Back squat x 1 – Increase load each set

 

Conditioning

1 minute on – 1 minute off

15 cal assault bike

As many burpees as possible for remainder of the minute

5 rounds.

10.08.18

Strength

Over head press x 2 @ 90%

Rest 90s. 5 sets.

Accessory

Handstand practice for 8 minutes.

 

Conditioning

800m run

5 pull ups

10 DB clean & press each arm

15 burpees

20 cal assault bike

Repeat with 600m run, 400m run, 200m run. (4 rounds in total)

09.08.18

Strength

Back squat x 2 @90%

Rest 90s. 5 sets.

Accessory

Leg press – 1 set =

5 reps single leg each side, 10 reps double leg.

Rest 90s, 3 sets.

 

Prowler push and drag

1 minute max lengths

Rest 1 minute. 4 rounds.

 

Finisher

for time –

50 squats

40 lunges

30 squat jumps

20 jumping lunges

10 box step overs

08.08.18

Conditioning

30 seconds work/ 30 seconds rest

Work through:

100 double unders (300 single unders)

1k row

50 burpees

500m ski

50 cal assault bike

50 squats

50 press ups

50 sit ups

  • You can only work for 30 seconds at a time. So work to maximum each set.

07.08.18

Strength

Bench press x 2 @90%

Rest 90s. 5 sets.

Accessory

Bench press

x 5 @ 70%

x 10 @ 60%

x 15 @ 50%

x 20 @ 40%

x 25 @ 30%

Rest 30s between sets.

 

Cable fly x 12

press ups x 6-12

Rest 60s. 3 sets.

Finisher

100 x cable tricep extensions

every break do 10 barbell bicep curls

 

06.08.18

Strength

 

Dead lift x 2 @ 90%

Rest 90s. 5 sets.

Conditioning

21-15-9

Row cals

KB swing

DB snatch each side

 

Rest 5 mins

 

21-15-9

Ski cals

Box jumps

hanging knee raise/toes to rig

03.08.18

Strength

Bench press x 4 @80% 1rm

Pull ups x 4

Rest 90s. 4 sets.

Conditioning

Max reps bench press @ 50% 1rm x 3 minutes

Max cal row x 3 minutes

Rest 3 minutes

Max pull ups x 2 minutes

Max cal ski x 2 minutes

2 minutes rest

Max burpees x 1 minute

Max cal assault bike x 1 minute

Rest 5 minutes

Repeat in opposite order

31.07.18

Strength

Over head press x 4 @ 80% 1rm

Rest 90s. 4 sets.

 

Accessory

Seated dumbell shoulder press x 10

Lateral raise x 10

Rest 60s. 4 sets.

 

Incline bench press x 5

Press ups x 10

Rest 60s. 4 sets.

 

Finisher

50 x mountain climbers each leg

40 x sit ups

30 x toes to rig

20 x v ups each side

10 x hanging knee raise / toes to bar