Sat 21st A, Press 3 x 5; 3min rest B1. DB Floor Press 3-4 x 12-15; 1min rest B2. Goblet Squat 3-4 x 12; 90sec rest C1. Prone Flys 3 x 10; no rest C2. Prone Rows 3 x 10; no rest C3. Prone Row Holds 3 x 10; 2min rest finisher: 1000m Bikeerg Fri 20th A. Halting Deadlift 3 x 5 @65% 1rm; 3min res...
Specific Warmup: Catch position on Erg / -> Push & Hinge + Hinge & Pull Workout: Block1: 3 rounds of 15 KB Swings 500m Row 2min rest Block2: 3 rounds of 15 ABMat Situps 1000m BikeErg 2min rest Block3: 3 rounds of 15 Goblet Squats 500m Skierg 2min rest
Workout A. Bench 3 x 5-8 @30×1; 3min rest (* go for max reps on last set) B1. Chin Up Progressions x 3 sets; 1min rest B2. Band ISO Pullaparts 3 x 10; 1min rest B3. Static Single Leg DL w 1 Arm Row 3 x 10/10; 1min rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest...
Workout In Teams of 3/4/5… A. 15mins Skierg for max meters * each team must keep a 60kg barbell off the floor for the entire 15mins – failure to do so = 5 burpees each time bar touches floor or racks B. 15 mins Row for max meters * every 3mins EVERYONE must perform 3 burpees C. 10mins...
Workout A. Front Squat 3 x 5 /or/ DB Bulgarian Split Squat 3 x 6/6 B1. Barbell Row 3-4 x 10; 1min rest B2. DB Bench Press 3-4 x 12; 1min rest C1. Band Hamstring Curls 2 x 20; no rest C2. DB ISO Hamstring Holds 2 x a.l.a.p; no rest C3. Weighted Deadbug 2 x 30sec; 2min rest
Workout A. Turkish Get Up – 10 mins then B. 5 rounds of : Push Press x 3 KB Swing x 10 Row (power strokes) x 15 3min rest then C1. Facepulls 3 x 15 C2. DB Ext Rotation 3 x 10/10
Specific Warmup: Hip Hinge Workout A1. Pendlay Row 4 x 6; 30sec rest A2. Band Pull Through 4 x 12-15;90sec rest B1. 1/2 Kneeling KB Press 4 x 12/12; 1min rest B2. Ring Row 4 x 12; 1min rest B3. Side Lying Adductor Raise 4 x 10/10; 1min rest C. Barbell Curls 3 x 12; 1min rest
Workout A. Bench 3 x 5-8 @3011; 3min rest B1. Chin Up Progressions x 3 sets B2. Facepulls 3 x 12 B3. Side Plank 3 x 30sec each side C1. Front Raise 3 x 15 C2. Lat Raise 3 x 15 C3. Pushdowns 3 x 15
I’ve decided to keep things secret as there were a few late cancellations last week… that coincided with the workout being posted here! Clue: there will be Skiergs. The specific warm up will be this drill from Dark Horse rowing. One that I’ve been playing around with lately and lik...
Specific Warm up: zombie squats Workout A. Front Squat 4 x 6; 2-3min rest or A. DB Bulgarian Split Squat 4 x 8/8; 2min rest B1. 1 arm DB Floor Press w Glute Bridge 3 x 12/12; 1min rest B2. (incline) DB Row 3 x 12; 1min rest C1. Band Hamstring Curls 3 x 20; no rest C2. DB ISO Hamstring Hold 3 x alap;...
