Workout A1. Pendlay Row (for the day thats in it) 4 x 5; 30sec rest A2. Hip Hinge – Band Pull Throughs or KB Swing 4 x 10-15; 90sec rest B1. 1/2 Kneeling KB Press 4 x 10/10; 1min rest B2. DB Row 4 x 10/10; 1min rest B3. Side Lying Adductor Leg Raise 4 x 10/10 or Banded Adductor Pull 4 x 10/10...
Workout A. Bench 3 x 5-8 @30×1, roughly 60-65% of 1rm; 3min rest B1. Chin Up Progressions x 3 sets; 30sec rest B2. ISO Band Facepulls 3 x 10; 30sec rest B3. RKC Plank 3 x 30sec; 2min rest C1. DB Tricep Floor Press 2 x 20; no rest C2. Lying Plate Skullcrushers 2 x 20; 2-3min rest Finish: DB Ext...
Workout In teams of 5… Assaultbike – max cals in 40mins – each time a person comes off the bike -> 1 x Slamball Carry * every 4 mins EVERYONE performs 4 burpees
Workout A. Pause Squat 3 x 5 @65% 1rm; 3min rest B1. Incline DB Row 3 x 12; 1min rest B2. 1arm Floor Press x Glute Bridge 3 x 12/12; 1min rest C1. Band Hamstring curls 2-3 x 20; no rest C2. DB ISO Hamstring Curls 2-3 x alap; no rest C3. RKC Plank 3 x 30sec; 90sec rest
Specific Warm up Hip Hinge and Banded Pull Throughs Workout A. Romanian Deadlift 4 x 5 @30×1; 3min rest B1. 1/2 Kneeling DB Press 4 x 12; 1min rest B2. DB Renegade Row 4 x 10/10; 1min rest B3. DB Pullover 4 x 10; 1min rest C1. Barbell Curls 3 x 12; 1min rest C2. Band Pushdowns 3 x 20+; 1min res...
Warm up Bottoms Up KB Press & 1:5:10 Pullups Workout A. Pause Bench @65% 1rm (2sec pause on chest) B1. DB Row 4 x 12/12; 30sec rest B2. ISO Pullaparts 4 x 10; 90sec rest C1. Single Leg DL w Row 3 x 12/12; 1min rest C2. Ab Rollouts 3 x 5-10 /or/ RKC Plank 3 x 45sec; 1min rest (optional: db exter...
Workout: A. Bench 5-3 x 3 @~85% 1RM; 3-4min rest *same weight across all sets, 3-5 sets depending on energy levels B1. Chin Up Progressions x 3 sets; 30sec rest B2. ISO Band Pullaparts 3 x 10: 2min rest * keep shoulders down, upper traps relaxed C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat R...
Team Tuesday Teams of 3 (for 36mins / 12 rounds)… Every 3 mins AssaultBike 12 cals DB Squat Cleans (1/4 BW per hand) x 4 or Teams of 4 (for 48mins / 12 rounds)… Every 4 mins AssaultBike 12 cals DB Squat Cleans (1/4 BW per hand) x 4 + Renegade Rows x 3/3
A bit of a break for Sarah’s wedding but back to work today! Warm Up: 90 90 Breathing Workout: A. Single Leg Glute Bridge 2-3 x 30sec each leg B. Squat 5-3 x 3 @80-85% 1RM; 3-4min rest *building on last week,...
Workout A. Front Squat / Anterior Loaded Squat 2 x 5; 70% approx B. Deadlift 5 x 3 @80%+ C1. 1 arm DB Floor Press w Glute Bridge 4 x 12/12; 1min rest C2. Renegade Row 4 x 10/10; 1min rest C3. Prone Flys 4 x 10; 1min rest D. Barbell Curls 3 x 10-15; 2min rest
