Blog

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

17.09.18

Skill

With the barbell:

5 pause front squats (2 sec pause)

5 push press

5 thrusters

3 sets.

 

Strength

Build to a heavy set of 3 thrusters

 

Conditioning

3 rounds:

400m run

20 wall balls

 

14.09.18

Strength

1 rep max back squat

Test

2k row

Finisher

21-15-9

Hanging knee raise

30 seconds plank on ball

13.09.18

Strength

Over head press 1 rep max

Accessory

Parallette bar L sit x 10 seconds

Parallette bar press ups x 10

Rest 60s. 4 sets.

 

Supinated pull ups x 3-6

Dips x 6-10

Rest 90s. 4 sets.

 

Dumbbell clean & press x 5 each side

Rope climb x 2

Rest 90s. 4 sets.

 

 

 

12.09.18

Strength

1 rep max clean

Test

21 – 15 – 9

Thrusters – 42.5kg for men / 30kg for women (scale if needed)

Pull ups (jumping pull ups)

 

Rest 5 minutes

 

21-15-9

Dead lifts – 100kg for men / 60kg for women (scale if needed)

burpees over the bar

 

11.09.18

Strength

1 rep max bench press

Test

500m row for time

Rest 4 minutes

1 mile run for time (1.60 km on treadmill)

Rest 4 minutes

104 floors on stairmaster in memory of 9/11

10.09.18

Strength

dead lift 1 rep max

Test

6 second power test on watt bike

  • Turn on watt bike
  • select workouts/tests – select tests
  • select 6 sec power test
  • enter weight and other details
  • Go as hard as possible
  • Repeat until you have your best score

Conditioning

30 floors on stairmaster

30 calorie row

30 calorie ski

30 cal assault bike