Blog

20.11.18

Strength

30 Deadlifts @ 65% of your 1RM

20 Burpees every time you rest/let go of the barbell.

 

Rest 4 minutes

 

30 Pull Ups/Banded Pull Ups (*pick a band that challenges you!)

20 Alt. Dumbbell Snatches every time you rest/let go of the bar.

 

Prowler

60/40KG on Prowler (not inc. the weight of the prowler!)

2 lengths

x 8 sets.

No prescribed rest period, but the 8 sets should take no longer than a total 15 minutes.

 

 

 

19.11.18

Strength

Bench Press x 5

90s Rest. 5 sets.

 

Accessory

Push Ups x 10

Ring Rows x 10

Prowler x 2 lengths

Rest 60s. 4 sets.

 

Double KB Row x 10

Dumbbell Flyes x 10

Rest 45s. 4 sets.

 

 

Finisher

9 min AMRAP

3 wall balls

3 burpee box-overs

6 wall balls

6 burpee box-overs

9 wall balls

9 burpee box-overs

12…

 

 

16.11.18

Strength

Back Squat x 3 @85% 1RM

Rest 2 mins. 5 sets.

 

Accessory

Cossack Squats x 16 (8 e/s)

Rest 90s. 4 sets.

*add a kettlebell or barbell if required

 

Bulgarian Split Squats x 16 (8 e/s)

Rest 90s. 4 sets.

*add dumbbells if required

 

Weighted Walking Lunges x 24 (12 e/s)

Rest 90s. 4 sets.

 

Core Finisher

20 – 15 – 10 – 5

Cals on the SkiErg

20s Hollow Hold & 8 V-Ups between rounds.

 

 

15.11.18

Conditioning

For time:

1k run

straight into

5 rounds of:

10 burpees

10 box jumps

10 sit ups

10 push ups

10 air squats

straight into

1k row

 

14.11.18

Skill

Work up to a max Turkish Get-Up on both sides.

 

Strength

5 x Push Press

3 x Push Jerk

1 x Split Jerk

Rest 90s.  4 sets.

 

Accessory

Handstand Push-Ups x 8

*scale to box if needed

Rest 45s.  4 sets.

 

Tricep Dips x 8

*scale with a band if needed

Rest 45s. 4 sets.

 

Rope Climbs x 3

*scale from floor if needed

Rest 45s. 6 sets.

 

Finisher

For Time:

30-25-20-15-10-5 Assault Bike Calories

Rest for as long as it takes to complete each round.

 

 

 

 

13.11.18

Skill

EMOM x 8

5 Ring Rows + 5 Decline Push Ups

 

Conditioning

Death by Thrusters (40KG / 30KG)

1 rep in 1st minute

2 reps in 2nd minute

3 reps in 3rd minute

cont..

Cap 15 minutes

 

Rest 5 minutes

 

Death by Clean & Jerk (45KG / 35KG)

1 rep in 1st minute

2 reps in 2nd minute

3 reps in 3rd minute

cont..

Cap 15 minutes

 

 

12.11.18

Movement Prep

200m run

4 Sit Ups

3 Deadlifts (with the barbell)

4 Push Ups

30s Deadhang

200m Run

4 Sit Ups

3 Deadlifts (add weight)

4 Push Ups

30s Deadhang

 

Conditioning

4 Rounds for time:

400m run

12 Knees to Elbow

9 Deadlift (80KG / 60KG)

12 Handstand Push-Ups

 

*Scale weight of Deadlifts if required

**HSPU can be scaled by using a box, or scaled further to push ups.

 

09.11.18

Strength

3 sets of max reps bench press @ 50% 1RM.

Rest 3 minutes between sets.

 

100 ring rows for time.

*Feet against the wall!

 

Conditioning

EMOM 16 minutes

A. 15/10 cal Assault Bike

B. 15 Wall Balls (9/6KG)

C. 15 Slam Balls (12/9KG)

D. Plank 20 seconds

Rough Runner Oxford 2019

We have entered team Fitlife into this event for 3 straight years, and we love it so much we will keep coming back year after year.

A 10k obstacle run with the enphasis on FUN! No electrocuting, no ice cold water, no running through fire. Just fun obstacles in the beautiful cotswold countyside with a beer after.

Click the link, enter the 10k event on Saturday 18th May and make sure you enter Team Fitlife when asked.

We will give you our famous luminous Fitlife event t-shirt for being so awesome!

https://roughrunner.com/events/oxford/

Strength

15 mins to find 10RM Deadlift.

 

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.

 

Conditioning

3 rounds:

2 mins Assault Bike

2 mins rest

2 mins Row

2 mins rest

2 mins Ski Erg

2 mins rest