03/04/2018

April 3, 2018
Row:

4 x 750m
1 min easy row between intervals

7 Rounds:

12 Banded stationary lunges L/R
10 BB power cleans
2 Pull ups

5 Rounds - 30 on/30 off:

Battling rope
BB RDL
Evil wheel
 

01/03/2018

March 1, 2018
2km row

 2 Rounds of 40 Second work/20 Second rest:

Glide reverse lunge -L/R
TRX pistol - L/R
Standing calf raise - L/R
Bulgarian split squat - L/R
Lateral lunge - L/R
Bulgarian hip hinge - L/R
Feet elevated single leg hip hinge - L/R
Deficit reverse lunge - L/R
Back elevated single leg hip hinge - L/R
Sprinters start - L/R

*Skip between every exercise in round 1
*KB swing between every exercise in round 2
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23/02/2018

February 23, 2018
45 Seconds work/15 Seconds rest x 6

Stair run
MB over shoulder
Skip
Battle rope
Alternating leg forward/backward lunges
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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
Continue reading...
 

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
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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...
 

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