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19.12.18

Strength

Back Squat x 6

Rest 90s. 6 sets.

Accessory

Walking Lunges x 20

Rest 60s. 4 sets.

*add dumbbells if required.

Sissy Squats x 10

Rest 45s. 4 sets.

Finisher

20 – 15 – 10 – 5

Assault Bike Cals

Box Jumps

Ball Slams

18.12.18

Strength

Bench Press x 6

Rest 90s. 6 sets.

Accessory

Dumbbell Incline Chest Press x 8

Dumbbell Flye x 8

Rest 60s. 3 sets.

Push Ups x 8

Barbell Row x 8

Rest 60s. 3 sets.

Tricep Dips x 8

Pull Ups x 8

Rest 60s. 3 sets.

Finisher

4 rounds of:

150m Ski Erg (Just Arms!)

2 lengths Heavy Sled Pull

17.12.18

Strength

Deadlift x 5

Rest 90s. 6 sets.

Accessory

Bulgarian Split Squats x 8-12 (each side)

Rest 60s. 3 sets.

Double Kettlebell Swings x 8-12

Rest 60s. 3 sets.

Conditioning

800m Run

40 Air Squats

30 Sit Ups

20 Burpees

10 Pull Ups

800m Run

14.12.18

Conditioning

25 – 20 – 15 – 10 of:

Cal Row

18 Box Jumps

Ball Slams

For example: 25 Cal Row, 18 Box Jumps, 25 Ball Slams, 20 Cal Row, 18 Box Jumps, 20 Ball Slams…

13.12.18

Movement Prep

30 cal moderate Assault Bike

3 rounds of:

10 Dislocates

10 Gorilla Squats

Strength

Build to a heavy complex of:

1 Power Clean

1 Hang Power Clean

1 Front Squat

*Rest as required between attempts

Conditioning

10 – 8 – 6 – 4 – 2 of:

Wall Balls

Dumbbell Box Step-Overs

Burpees

12.12.18

Movement Prep

1000m Ski

Every 200m:

5 Walk-Outs

5 Push Ups

5 Sit Ups

Strength

Build to a heavy complex of:

1 Overhead Press

2 Push Press

1 Split Jerk

*Rest as required between attempts

Conditioning

4 rounds of:

30 Double-Unders, 6 Pull Ups & 6 Tricep Dips

Rest 2 mins

4 rounds of:

30 Double-Unders, 9 Handstand Push-Ups

Rest 2 mins

4 rounds of:

30 Double-Unders, 12 Dumbbell Push Press

*18 min cap

11.12.18

Movement Prep

30 cal Row

3 rounds of:

5 walk-outs

10 dislocates

10 wall-facing squats

 

Strength

Build to a heavy complex of:

1 Power Snatch

1 Hang Power Snatch

1 Overhead Squat

*Rest as required between attempts

 

Conditioning

21-15-9 reps for time of:
Left-arm Dumbbell Snatches
Right-arm Dumbbell Snatches
Box Jumps

10.12.18

Strength

Every 2:30, Back Squat:

6 x 70% of your 1RM

4 x 75%

2 x 80%

6 x 75%

4 x 80%

2 x 85%

6 x 80%

4 x 85%

2 x 90%

 

Conditioning

EMOM 20

A. 12/15 cal Assault Bike

B. 20 Walking Lunges

07.12.18

Strength

Overhead Press x 5

Rest 2 mins. 5 sets.

 

Accessory

Single-Arm KB Push Press x 8 (each side)

Scap Pulls x 10

Rest 45s. 4 sets.

 

Handstand Push Ups x 8

30s Plank Hold

Rest 45s. 4 sets.

 

Finisher

3 rounds of:

Wall Balls x 10

Ball Slams x 10

Take as little rest as possible.

 

Rest 2 mins

 

3 rounds of:

Dumbbell Thrusters x 10

10 Ski Cals

Take as little rest as possible.

 

 

 

 

 

06.12.18

Strength

Every 2:30, Deadlift:

6 x 70% of your 1RM

4 x 75%

2 x 80%

6 x 75%

4 x 80%

2 x 85%

6 x 80%

4 x 85%

2 x 90%

 

Conditioning

4 rounds:

1 min max cals on Rower

1 min max Burpees

1 min max cals on Assault Bike

1 min rest.