19/06/2018

June 19, 2018
1.2km run

50 reps - in singles

Barbell cleans - reverse lunge L/R - Push press

1.2km run

Every minute on the minute:

15 KB swings
 

18/06/2018

June 18, 2018
6 Mins:

Alternating naked get ups

4 Rounds:

10 Deadlifts
25 KB hip thrusts
10 Evil wheels

15/12/10/8/6 Reps of:

Dips
Reverse lunges
Sandbag cleans


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15/06/2018

June 15, 2018
30 Minutes of tire drags

3 Rounds:

5/5 KB halos
1 Armbar + TGU + Windmill L/R
10 KB swing to high pulls L/R

5 Rounds:

5 Double KB push up to sit through to dip
10 Shoulder dislocates
20 Walking lunges
10 Low box jump squats

3 Rounds:

5 Single KB cleans L/R
Farmer's walk
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14/06/2018

June 14, 2018
Row:

750m hard
2 mins easy
x3

5 Rounds:

10 Deadlifts
10 Bulgarian split squats L/R

5 Rounds:

10 Staggered stance RDL L/R
10 BB hip thursts
6 Chin ups
15 Band face pulls
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13/06/2018

June 13, 2018
3 Rounds:

1 Armbar + 1 TGU + 1 Windmill L/R
10 Roll up to squat and stand up
15 Band good mornings
6 Pull ups

5 Rounds:

10 Swings
1 TGU - L
10 Swings
1 TGU - R

5 Rounds:

5 BB hang power cleans
60 Steps farmer's walk

5 Rounds:

10 Push ups
3 Dips
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12/06/2018

June 12, 2018
5 Mins squat therapy movement

5 Mins alt naked get ups

Every 90 seconds x 10:

5 Goblet squats
5 Dips

Amrap 22 minutes:

20 Alternating sandbag rotational lunges
20 Hand plank alternating knee touches
10 Hanging knee raises
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07/06/2018

June 7, 2018
30 mins stair running

5 Rounds:

6 Evil wheels
10 Mini band moving dead bug with MB hold
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04/06/2018

June 4, 2018
4 Rounds:

800m run
12 Double KB cleans with burpee
10 Push ups

5 Rounds 30/30

Battling rope - single waves
Alternating reverse lunges

5 Rounds 30/30

Battling rope - double waves
Bulgarian split squats L/R

15 Mins yoga
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31/05/2018

May 31, 2018
5km row

3 Rounds:

30 Jumping jacks
20 Alternating reverse lunges
10 Double KB bent over rows
10 Push ups
5 Pull ups

3 Rounds:

12 Pike push ups
10 Peterson step ups L/R
30 Second MB crush grip hold
8 Dips

10/10/5/5:

Bulgarian split squats L/R
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30/05/2018

May 30, 2018
45 mins wattbike

5 Rounds:

15 TRX snow angels
8 KB cleans with racked walk L/R
Double KB farmer's walk
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