13/08/2018

August 13, 2018
3 Rounds:

8 Single leg RDL - L/R
30 Cal row

EMOM 12:

3 Power cleans
1 Reverse lunge L/R

5 Rounds:

10 BB RDL
10 Bulgarian split squats L/R

100 Battle rope slams
30 Push ups
80 Battle rope slams
20 Push ups
60 Battle rope slams
10 Push ups

8 Rounds:

80 Skips
3 Pull ups
 

02/08/2018

August 2, 2018
20 min power yoga

15 min easy row
Continue reading...
 

30/07/2018

July 30, 2018
3 Rounds:

8 Single arm press L/R
2 min row

5 x 5
Clean and press
Superset with 15 banded facepulls

4 Rounds:

10 z-press
20 TRX snow angels
15 pike push ups

100 cal row
80 MB over shoulder
60 KB snatch - 30 each
30 Double KB deadlifts
15 bar dips
Continue reading...
 

23/07/2018

July 23, 2018
30 minutes stair running

3 Rounds:

50 Battle rope alternating waves - each
60 Second goblet squat hold
100 skips
10 Evil wheels

EMOM 15:

5 BB clean and press
3 Pulls ups/5 dips - alternating each round

5 Rounds:

10 BB RDL
10 Push ups


Continue reading...
 

19/07/2018

July 19, 2018
30 Minutes power yoga

3 Rounds - 45 seconds work/15 seconds rest:

Burpees
Push ups with alternating arm raises
Forward/backward lunges
Flutter kicks
High knees
Bent over rows
Mountain climbers
Sumo squats
Plank with alternating leg raises
Swings
Continue reading...
 

05/07/2018

July 5, 2018
Barbell clean + reverse lunge left and right + push press

x 100 reps

Complete as singles.

Good luck and have fun.
Continue reading...
 

04/07/2018

July 4, 2018
10 Mins:

Movement flow

10 x 10 KB swings
10 seconds rest between rounds

10 Mins:
KB flow:

3 Snatches/get down/3 floor press/get up/3 swings
Left/Right

3 Rounds:

20 Palloff press L/R
15 Alternating band moving deadbug
5 Evil wheel
Continue reading...
 

02/07/2018

July 2, 2018
Run:

1.2km repeats x 4
Rest/walk 1 minute between rounds

120 Cal assault bike
Continue reading...
 

25/06/2018

June 25, 2018
Hello there Monday!!

30 minutes stair running

AMRAP 20:

4 Alternating Turkish Get Ups
20 Battle rope russian twists - ea

KB snatches:

10 seconds on/10 seconds off x 20 rounds each arm
Alternate arms




Continue reading...
 

21/06/2018

June 21, 2018
5 mins stair run

45/15

EZ bar curls
Single leg foot elevated hip bridges L/R
TRX triceps
Front foot elevated lunges L/R
Plate floor to overhead
Single leg RDL L/R
Bent over rows
Lateral lunges L/R
Push ups

*Skip between every exercise

Repeat the whole thing



Continue reading...
 

Tags

Categories

blog comments powered by Disqus