Categorized as: Workout of the day

20.07.18

Strength

Hang clean x 3

Power clean x 2

Push jerk x 1

Rest 90s. 5 rounds. Build to your heaviest complex.

 

Conditioning

10 x clean and jerk at final weight of complex

Half the weight on the bar

21- 15 – 9

Thrusters

Burpees over the bar

Put the weight back on

10 x clean and jerk

19.07.18

Strength

Bench press x 8 @60% 1rm

Rest 90s. 3-4 sets.

Accessory

DB fly x 10

Bench dips x 20

Rest 90s. 3 sets.

 

Cable fly x 15.

Tricep extension x 15

Rest 90s. 3 sets.

 

Tabatta press ups

 

Conditioning

500m – 400m -300m – 200m – 100m

Row

Ski

15 minute time cap

18.07.18

Strength

Dead lift x 8 @60% 1rm.

Rest 90s. 3-4 sets.

Accessory

1,2,3,4,5,4,3,2,1 Pull ups

Prowler push between each set

7 minute time cap

 

Conditioning

21 – 15 – 9

American KB swing

Double unders

Assault bike calories

 

Finisher

21 – 15 – 9

Hanging knee raise

*30 second plank on swiss ball between sets

17.07.18

Strength

Overhead press x 8 @60% 1rm

Rest 90s. 3 sets.

Accessory

Pull ups x 5.

Rest 60s. 5 sets.

 

Dips (weighted) x 5

Rest 60s. 5 sets.

 

Handstand hold x 10 sec.

Rest 20s. 5 sets.

 

Conditoning

Ski erg x 250m

Rest 60s.

6 rounds.

16.07.18

Strength

Back squat x 8 @60% 1rm

Rest 90s. 3-4 sets.

Accessory

Weighted step over box x 12

Squat jumps (unweighted) x 12

Rest 60s. 3 sets.

 

Walking lunges weighted x 16

Rest 90s. 4 sets.

 

Conditioning

21, 15, 9

American KB swings

wall balls

burpees

*2 lengths of prowler between rounds

12.07.18

Strength

Re test 1 rep max over head press

Accessory

5 x supinated pull ups

Rest 30s.

5 x pronated pull ups

Rest 60s.

4 rounds.

 

Seated cable row x 6

Bicep curl x 12

Rest 60s. 3 sets.

 

Cable Tricep extension x 10

Cable Face pull x 10

 

Finisher

20 x crunches

10 x sit ups

15 sec hollow hold

Rest 60s. 3 sets.

11.07.18

Strength

Re test 1 rep max dead lift

Accessory

Ground to over head with bumper plate 10kg/15kg x 12

Over head lunge with same bumper plate x 12

Rest 60s. 4 rounds.

 

KB swing x 12

Box jumps x 6

Rest 60s. 4 rounds.

 

Conditioning

25 cal row

25 cal ski

25 cal assault bike

25 cal staitmaster

*you can pick the order you perform these, all the calories must be achieved before you move onto the next.

10 minute time cap

10.07.18

Strength

Re test 1 rep max bench press

Accessory

Cable fly x 10

Press ups x 10

Rest 90s. 4 sets.

 

Every 30 seconds do 5 dips for 5 minutes.

Straight into

Every 30 seconds do 5 press ups for 5 minutes.

Straight into

Every 30 seconds do 5 burpees for 5 minutes.

 

Finisher

3 minute plank

*every break do 10 sit ups

 

 

09.07.18

Strength

Re test 1 rep max back squat.

Accessory

Front rack box squat x 5

Rest 90s. 4 sets.

Over head squat x 3

Rest 90s. 4 sets.

Conditioning

50-40-30-20-10

Reps of Wall balls

200m run with the ball between each round.

29.06.18

Conditioning

250m row

250m ski

25 cal assault bike

200m run

Rest 3 minutes

5 rounds