18
07
2019
Workout The 18th July
Tempo Thursday Row 8 x 750m; 2min rest *Keep the Stroke Rate at 20 – 3 seconds per stroke. Learn to pace – ‘Push, Hinge, Pull’.
17
07
2019
Workout Wed 17th July
Workout A. Bench 5 x 3 @80%1rm approx; 3-4min rest B1. Chin Up Progressions x 3 sets; 1min rest B2. Z-Press /or/ Half Kneeling Press 3 x 12; 1min rest B3. Single Leg Deadlift 3 x 6/6; 90sec rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest
16
07
2019
Team Tuesday 16th July
No matter how tough the workouts are, there is always that sense of achievement (and maybe relief) when they are over! Team Triathlon In teams of 5 (for max distance)… 15 mins Skierg 15 mins Row 15 mins Bikeerg * every time a person comes off a machine, they must perform 3 Burpees as fast as...
15
07
2019
Workout Mon 15th July
Workout A. (Single Leg) Glute Bridge 2 x 30sec (each leg) B. Squat 5 x 3; 3min rest * add 2.5 – 5kg on last week, ideally same weight across ALL sets C1. Pendlay Row 4 x 6; 1min rest C2. DB Bench 4 x 12; 1min rest C3. Banded Deadbug 4 x 30sec; 90sec rest Optional: DB External Rotation 2 x 10/1...
12
07
2019
Workout Sat 13th July
Workout A1. Press 4 x 8; 1min rest A2. Glute Activation work x 4 sets; 90sec rest B1. Ring Row 3-4 x 10; 1min rest B2. Dips 3-4 x 10-15; 1min rest B3. KB Swing 3-4 x 20; 1min rest C. Row or Skierg 3 x 750m (+10-15sec 2k pace); 5min rest
12
07
2019
Workout Fri 12th Jul
Workout: A. Front Squat 2 x 5; 70% approx B. Deadlift 5 x 3 @70-75% (lat activation work between sets) C1. DB Floor Press 3-4 x 12-15; 1min rest C2. Renegade Row 3-4 x 10/10; 1min rest C3. Barbell Curls 3-4 x 10-15; 2min rest Some Front Squats to work on quad drive and trunk tightness before moving...
11
07
2019
Workout Thu 11th July
A take on OPEX’s RTW (Round the World). Going long, slow and steady to help with recovery. Workout 8 Rounds of: 1 min Assaultbike 1 min Row 1 min FLR (on Rings) 1 min Skierg 1 min OH Carry (light!) 1min 90/90 Breathing – ALL easy pace Minimal eccentric contractions Low intensity at almost conv...
10
07
2019
Workout Wed 10th July
Workout A. Bench 5 x 5 @70-75%1rm B1. Chin up Progressions x 3 sets; 1min rest B2. DB Lat Raise 3 x 12; 1min rest B3. Single Leg DL 3 x 6/6; 1min rest C. Band Tricep Pushdowns x 100 reps More on our Chin Up progressions here. View this post on Instagram A repost of some great d...
09
07
2019
Workout Tue 9th July
Team Tuesday We have this Tuesday classic… Team Workout… In teams of 4 or 5 Row 40mins for max distance * every 4 minutes EVERYONE performs 8 Burpees (even the person rowing at that time) Individual Workout… Every 4th minute (for 40minutes / 10 rounds) perform… 400m Row + 8...
08
07
2019
Workout Mon 8th July 2019
This is the start of a new strength cycle. As with every cycle here, Monday is our Squat day, Wednesday is upper push (Bench) and Friday, Deadlift. We use percentages as a guide but there is leeway and discretion used here with the coaches in the gym – the advantage of getting to see folks tra...