Mon 4th Nov
Workout A. Squat 5 x 5; 2-3min rest * aim for same weight across all sets; 70-75%1rm B1. DB Row 3 x 15/15; 30sec rest B2. Prone Flys 3 x 15; 90sec rest C. Slam Ball BearHug Hold 3 x 1min; 1min rest – Standing core work, get after it!
Sat 2nd Nov
Workout A1. Press 3 x 5; 30sec rest A2. ISO Glute Band Hold 3 x 30sec; 2min rest B1. Ring Row 3 x 12; 1min rest B2. Band Pullaparts 3 x 20; 1min rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1mi rest C3. Weighted Deadbug […]
Workout 1st Nov
Workout A. Deadlift 4 x 3; 3min rest B1. DB Floor Press 4 x 12; 1min rest B2. DB Row 4 x 12/12; 1min rest B3. DB Pullover 4 x 12; 1min rest C1. Band Hamstring Curls 2 x 20; no rest C2. DB ISO Hamstring Hold 2 x alap; 2min rest finish: Barbell Curls 3 x […]
Thu 31st Oct
Workout Block 1 (4 rounds): 500m Row 15 KB Swings * work : rest = 1:1 Block 2 (4 rounds): 1000m BikeErg 15 AbMat Situps * work : rest = 1:1 Finisher: Core Circuit -> FLR / Side Plank / RKC Plank
Workout 30th Oct
Workout A. Bench girls 4 x 3 guys 4 x 2 B1. Pendlay Row 3 x 6-8; 1min rest B2. Tall Kneeling DB Press 3 x 12/12; 1min rest B3. ISO Pullaparts 3 x 10; 1min rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest […]
Team Tuesday 29th Oct
Workout In Groups of 4 or 5 20mins Skierg (for max distance) * after each attempt, perform 1 KB OH Carry then into 20mins BikeErg (for max distance) * after each attempt, perform 1 Slamball Carry
Bank Holiday Monday 28th Oct
Workout A. Squat girls 3 x 5 @85% guys 3 x 3 @85% * repeat last week B1. Chin Up Progressions x 3sets; 1min rest B2. Prone Flys 3 x 12; 2min rest C1. Single Leg RDL w 1 Arm Row 3 x 10/10; 1min rest C2. KB Swing 3 x 15; 1min rest Finisher: Copenhagen […]
Fri 25th & Sat 27th
Friday Workout A. Deadlift 4 x 3 (adding overall load to last week – aim for 2.5kg-5kg increase on one or all sets) B1. DB Floor Press 3 x 12; 1min rest B2. DB Row 3 x 12/12; 1min rest B3. Band Pull Throughs 3 x 15; 1min rest C1. Band Leg Curls 3 x […]
Wed 23rd Oct
Workout A. Bench girls: 4 x 4 guys 4 x 3 B1. Chin Up Progressions x 3 sets; 1min rest B2. Seated DB Press 3 x 12; 1min rest B3. Band Pullaparts 3 x 20; 1min rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest C3. […]
Mon 21st Oct
Workout A. Squat girls 3 x 5 @85% guys 3 x 3 @85% B1. Ring Row 3 x 12-15 B2. Rear Delts 3 x 12-15 C1. Single Leg DL w 1 Arm Row 3 x 10/10 C2. Band Hamstring Curls 3 x 15 C3. Copenhagen Plank 3 x 20sec each side