Blog

01.10.18

Strength

Front squat @45% 1RM

1min 15s on/45s off x 4 sets.

 

Accessory

Cossack squats x 12 (6e/s)

Pistols x 12 (6e/s)

Rest 60s. 4sets.

 

Conditioning

Stairmaster x 3 floors

into:

15 toes to rig

40s rest. 5 rounds.

 

28.09.18

Strength

12 mins to find max set of 10 Dumbbell shoulder press (seated)

 

Skill

20s ring support hold

20s handstand hold

3 sets.

 

Conditioning

30-20-10

Double dumbbell hang clean & jerk

Assault bike cals

 

directly into:

 

10-20-30

Double dumbbell thrusters

Row cals

 

 

 

 

27.09.18

Strength

Axle deadlift x 6

5 sets.

All sets completed on the 2:00.

 

Accessory

KB swings x 12

Reverse Hyper x 6 (hold for 2-5 seconds)

Rest 45s. 4 sets.

 

Reverse goblet lunges x 12 (6 e/s)

Step ups x 12 (6 e/s)

Rest 45s. 4 sets.

 

Bulgarian split squat drop-set

1 x 8 reps

3 x max reps

*reduce the dumbbell weight each time, and end on bodyweight

 

Finisher

Deadmill sprints

20s on/40s off for 8 sets.

26.09.18

Strength

Pendlay row x 5

Rest 90s. 5 sets.

 

Accessory

Dumbbell floor press x 8

Single-arm dumbbell row x 8

Rest 60s. 4 sets.

 

1 length sled drag (attach the rings or suspension trainer)

10 push ups

10 plate G2OH (10/15KG)

Rest 60s. 4 sets.

 

Core

Hollow rocks

Sit ups

Plank

3 sets of 40s on/20s off.

25.09.18

Strength

Back squat

3 @ 80% 1RM

1 @ 85%

3 @ 80%

1 @ 90%

3 @ 80%

1 @ 95%

All sets completed on the 2mins 30s.

 

Conditioning

8 reps of each of the 8 movements, for 8 rounds:

Barbell push press

Burpees

Double-under skips (24 single-under skips)

Push ups

Barbell hang-power cleans

Wall balls

Sit ups

Cal Row

 

24.09.18

Warm Up

500m ski erg

 

Accessory

10 push ups

10 dips

10 wall balls (6/9kg)

Rest 60s. 4 sets.

 

Conditioning

Alternating EMOM – 16mins (8 rounds)

Odd: 10 Dumbbell push press & 20 double-under skips/40 single-under skips

Even: 10/15 cal assault bike

 

Core

Max hollow hold

Rest as much as needed. 3 sets.

 

21.09.18

Strength

Bench press x 5

Rest 2mins. 5 sets.

 

Conditioning

1500m ski erg

Every 150m, complete 10 sit ups

 

3mins rest, then:

 

18 – 12 – 6

Dumbbell snatches (alternate)

Ball slams

Burpee box jump-overs

 

Finisher

Max deadhang

Rest as much as needed.  3 sets.

(Hang from the pull up bar for as long as possible!)

 

 

 

20.09.18

Strength

Reverse lunge x 12 (6 e/s)

Rest 90s. 3 sets.

 

Accessory

Goblet squats x 12 (slow tempo – 3s to bottom)

Rest 45s. 4 sets.

 

Walking lunge x 16 (8 e/s)

(Use dumbbells in each hand as a progression)

Rest 45s. 4 sets.

 

KB farmers carry 50 metres

Rest 60s. 4 sets.

 

KB single-leg deadlifts x 16 (8 e/s)

Rest 45s. 4 sets.

 

Finisher

10 cal assault bike

2 lengths prowler push @ 60% bodyweight

Rest 2 mins. 4 sets.

19.09.2018

Movement Prep:

20s hollow hold

10 kettlebell swings

3 sets.

 

Strength

Every 2 minutes:

Deadlift x 5 @ 75%

5 sets.

 

Conditioning

1000m row

directly into

3 rounds for time:

21 deadlifts

15 burpees o bar

9 push press

(pick a barbell weight that you can complete the push press with a max of 1 break per round, use the same weight for deadlifts.)

 

18.09.18

Strength

Max pull ups

or

5 negative/eccentric pull ups

Rest 2 mins. 3 sets.

 

Accessory

10 ring rows

10 ring push ups

Rest 60s. 3 sets.

 

Conditioning

5 rounds:

3 rope climbs (from seated on floor)

2 lengths prowler push

200m ski erg