Categorized as: Workout of the day

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

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

07.11.18

Warm Up

50 cals on a weapon of your choice (row/ski/assault bike) at a moderate pace

3 rounds of:

10 dislocates

10 walking lunges

10 banded row

 

Conditioning

Every 3:30 for 21 minutes (6 rounds)

200m row

9 pull-ups

7 burpees over bar

5 power cleans (60 / 40KG)

 

*Scaled – every 4:00 for 24 minutes (6 rounds)

 

Core

3 x 1:30 rounds

20 sprinter crunches

Plank for remaining time

Rest 45s between rounds.

 

 

06.11.18

Skill Practice

10 mins:

Double-Unders

Ring Support Holds

 

Conditioning

Gym Triathlon

Row – 2000m @ moderate resistance

Bike – 3000m @ moderate resistance

Run – 2000m @ minimum 6kph