11/12/2017

December 11, 2017
2km run
8km cycle
2km run

EMOM 15:

1 - 10 BB shoulder press
2- 6 KB clean and squat
3 - 10 BB bent over rows
 

08/12/2017

December 8, 2017
Run:

500m x 3
100m easy between intervals

400m x 3
100m  easy between intervals

5 Rounds:

5 Chin ups
12 Devil press
20 Leg raised lateral lunges - each side

5 Rounds:

10 BB bench press
10 Easy bar bent over rows
12 Alternating KB snatches - total

1km easy run
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07/12/2017

December 7, 2017
30 Minute stair running

5 Rounds:

12 Deficit KB RDL
1 Turkish Get Up - each side

5 Rounds:

10 Band assist reverse lunges - each side
20 KB swings

5 Rounds:

12 BB hip thrusts
30 SB back extentions
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06/12/2017

December 6, 2017
3 Rounds:

30 Sec bar hang
10 Band assist squats

Row:

750m on
1 min off

x5

3 Rounds:

5 Chin ups
10 Front racked step ups - eac
20 Over the bar hops

15/10/5 reps of:

Double KB clean and push press
Evil wheel
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04/12/2017

December 4, 2017
3 Rounds:

1km run
1 km row
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30/11/2017

November 30, 2017
Run intervals:

1km run x 4
Rest 2 mins between intervals
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29/11/17

November 29, 2017
forward and backward tyre pulls - 15 - 30 minutes

Every minute on the minute for 30 minutes:

1 - 10 Calories row
2 - 9 dips
3 - 12 Knees to chest
4 - 12 Alternating KB step ups
5 - 20 KB swings

4 Rounds:

10/10 forward/backward bear crawls
5 Deadlifts
5 Double KB press
5 Goblet squats
5 Chin ups
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28/11/2017

November 28, 2017
13 min run
10 min cycle
2km row

20/10 
TRX squat jumps
Alternating step ups
Push ups
KB swings
x 2

Rest 1 min and repeat.

3 Rounds of:

10 Landmine RDL
10 Dips

4 Rounds of:
10 Landmine stationary lunges - Left
15 Bodyweight stationary lunges - Left
30 Second bosu deadbug
10 Landmine stationary lunges -Right
15 Bodyweight stationary lunges - Right
30 Second bosu deadbug
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27/11/2017

November 27, 2017
10 Mins:

Alternating kb clean and press

Every minute on the minute for 10 minutes:

BB cleans

5 Rounds:

12 Landmine Press - each side
12 TRX "T"
10 Band dislocates



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24/11/2017

November 24, 2017
20 min interval run

5 Rounds:

15 Hip thrusts
15 Back extensions

3 Rounds:

15 Low box front racked position step ups - each
10 Deficit sprinter lunges

5 Rounds:

10 Hack squats
20 Plate toe taps - each

3 Rounds:

5 Bulgarian split squats - each
15 TRX squat jumps


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