17/09/2018

September 17, 2018
3 Rounds:

500m row
12 Push ups
4 Pull ups
10 Lateral lunges L/R

3 Rounds:

10 Weighted reverse lunges
12 KB push ups

5 x 5

Landmine deadlifts
Superset with 15 Banded good mornings

Row:

1km x 5
Rest 2 mins between intervals
 

24/08/2018

August 24, 2018
4 Rounds:

4 Alternating TGU
15 KB swings
3 Pull ups

3 Rounds:

750m row
25 Band good mornings
15 BB Bent over rows
10 Push ups

5 Rounds:

10 BB hip thrusts
30 Alternating Curtsy squats

3 Rounds:

10 BB RDL
15 Peterson step ups L/R
Continue reading...
 

20/08/2018

August 20, 2018
4 Rounds:

12 Floor press
10 Burpees
200m row

5 Rounds:

15 Push ups
10 Dips

3 Rounds:
30 seconds work/30 seconds rest:

Decline push ups
Flat push ups
Incline push ups

EMOM: 5

TGU - L/R
Rest of the minute - double KB farmer's walk

AMRAP:20

20 Cal row
20 Alternating snatches
20 Stair runs
20 Burpees
Continue reading...
 

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
Continue reading...
 

02/08/2018

August 2, 2018
20 min power yoga

15 min easy row
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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
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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.
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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...
 

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