19/02/2018

February 19, 2018
5 Rounds:

15 Banded squat and press with MB
250m row

EMOM 18:

Even - 8 Hanging knee raises
Odd - 4 Dips + 4 Push ups

5 Rounds:

15 Glide hammies
10 Evil wheel
 

13/02/2018

February 13, 2018
4km run
5km cycle
Continue reading...
 

06/02/2018

February 6, 2018
Row:

750m x 3
1 min easy between intervals

4 Rounds of:

8 KB RDL
20 TRX snow angels
15 BB glute bridges
10 Evil wheels

40 Alt KB swings
5 Dips
10 Push ups
30 Alt KB swings
5 Dips
10 Push ups
20 Alt KB swings
5 Dips
10 Push ups
10 Alt KB swings
5 Dips
10 Push ups
Continue reading...
 

01/02/2018

February 1, 2018
4 Rounds:

15 KB swings
20 Shoulder taps
5 Windmills L/R

5 Rounds:

10 Single arm KB swings
20 Knee taps
10 Push ups

3 Rounds:

20 Alternating glide hammies
15 Single KB floor press
10 KB pullovers
Continue reading...
 

29/01/2017

January 29, 2018
Row:

250 m hard
250 m easy

x 12

30/30 x 5

Dead bug hold
Evil wheel

5 Rounds

10 Single arm landmine row
10 TRX rows
10 Hanging knee raises


Continue reading...
 

23/01/2018

January 23, 2018
2000m row x 2
2 mins easy between intervals

In a 20 minute window do:

5 Sandbag clean and press
5 Rotational lunges - each leg
10 Sandbag bent over rows
20 Sandbag bridges
Continue reading...
 

02/01/2018

January 2, 2018
5km run

3 Rounds of:

10 Bulgarian split squats L/R
10 TRX rows
5 Windmills L/R
45 Second plank

4 Rounds of:

100 Skips
15 Squat jumps
no rest
Continue reading...
 

14/12/2017

December 14, 2017
30 Mins of forward and backward tyre drags.

40/20 x 3 Rounds:

Forward and backward deficit lunges - left 
Forward and backward deficit lunges - right
Glide hammies

5 Rounds:

20 Leg press
30 Second wall sit
20 Plate bent over rows

2 Rounds:

10 Landmine lunges - left/right
10 Deficit push ups
10 Single leg back extensions
8 Dips
Continue reading...
 

13/12/2017

December 13, 2017
In 15 minutes do:

15 15 Slamballs
15 KB deadlift
15 KB swings
15 Landmine overhead press

5 Rounds of:

5 Chin ups
6 Hanging knee raises

3 Rounds - 9 reps each of:

Prisoner lunges - each
Seal jacks
TRX rows
Squat jumps
Push ups
Jumping jacks
Feet elevated push ups
Total body extensions
Jumping lunges
Continue reading...
 

12/12/2017

December 12, 2017
3 Rounds:

1km row
6 mins stair running
12 Dips
12 TRX rows
100 Skips
20 KB swings
Continue reading...
 

Tags

Categories

blog comments powered by Disqus