Blog

Monday

Buy-in: 30
Calories on your choice
(Row, Ski or Bike)

Then, 3 Rounds of:
30 Box Step-ups
20 DB Bent over row
20 Push-ups
Buy-out: 30 Calories on your choice


Monday

***Weekly Challenge***
50 Thrusters 95/65 Sport
50 Thrusters Bar Fitness

A) Clean Complex
Clean + Push Jerk + Split jerk
4×3 @ 75%

B) 4 Rounds

10 Dumb bell burpee box step overs S-24″/20″,45/25, F-18″/12″,30/20
20 Dubz
1 Min plank

 

S: Sport

F: Fitness


Saturday

2 ROUNDS

3 Minute AMRAP
Ski Erg for Calories
3 Minute AMRAP
10 Barbell Deadlifts
10 Barbell Push Press
3 Minute AMRAP
10 Dumbbell Crunches
10 Reverse Crunches
20 Dumbbell Russian Twists


Saturday

Partner

EMOM 24
Max reps
1. Over head DB single arm lunges 70/45
2. Deadlift 135/105
3. Rest


Friday

15 min EMOM

1st Minute – 12 DB Step-ups (Heavy)
2nd Minute – Max Hand Release Push-ups
3rd Minute – Erg (Moderate Pace)


Friday

A) 3 position Clean
4×2@75%

B) 18-15-12-9
Med ball cleans – 30/20
Toes to bar
Clapping pushups


Thursday

Ascending Ladder by 3’s for 10 Minutes
RKS
Goblet Squat
Sit up
Rest 1 Minute

Core training

Core Training
3 Rounds for Quality
20 Heel Touches
20 Single Leg V-ups
20 Side Plank Hip Lifts (10 each side)


Thursday

A) Max strict pullups
x4

B) Partner 16 Min

Cal row
10 Push press 115/85
10 Lateral burpees over bar


Wednesday

Partner
80 Cal erg
100 Squats
60 Cal erg
100 Push up
40 Cal erg
100 Renegade row
20 cal erg
100 Sit up


Wednesday

A) Bent knee press to handstand
4×5

B) 4 Rounds

3 Wall walks
6 Bar muscle ups
12 Vups
24 Superman rocks


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