Workout A1. Press 4 x 5; 30sec rest A2. Single Leg Glute Bridge 4 x 30sec each leg; 2min rest B1. Ring Row 3 x 12; 1min rest B2. DB Skull Crushers 3 x 12; 1min rest B3. DB Lat Raise 3 x 12; 1min rest C. DB External Rotation 3 x 10/10; 1min rest (target is 10% of Bench 1rm)
Workout A1. Deadlift 4 x 5; 30sec rest A2. Band Lat Activation 4 x 12; 2min rest B1. Bulgarian Split Squat 4 x 6/6; 1min rest B2. KB Swing / Band Pullthrough 4 x 12; 1min rest B3. Side Plank 4 x 30sec each side; 1min rest or B3. Side Bends 4 x 12/12; 1min rest Finish- Loaded Carries or Row Sprints
Workout: Partner format -> 1 person works / 1 person rests. 1 person DOES NOT do any exercise while their partner is completing their round. Block 1 3 Rounds of: 15 KB Swings 500m Skierg 5mins Rest Block 2 3 Rounds of: 15 AbMat Sit Ups 1000m Bikeerg 5mins Rest Block 3 3 Rounds of: 15 Pushups...
Workout A. Bench girls: 8,5,8,5,8 @75-80% 1rm guys: 5,5,5,5,5 @ 75% 1rm B. Chin Up Progressions x 3 sets; 2-3min rest C1. Seated Arnold Press 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest C3. Band Pullaparts 3 x 20; 1min rest
Happy New Year!! We are back on the start of a new cycle to coincide with the Body Composition Challenge. Expect to see slightly higher volume over the next few weeks. We will also be looking to work on some specific progressions in the conditioning sessions for the folks going down to the rowing ch...
Workout A1. Press 3 x 5; 1min rest A2. Copenhagen Plank 3 x 20-30sec; 2min rest B1. Chin Up Progressions x 3 sets; 1min rest B2. DB Floor Press 3 x 12; 1min rest C1. DB Prone Flys 3 x 10; no rest C2. DB Prone Rows 3 x 10; 1min rest C3. DB Prone Row ISO Hold 3 x 20sec+; 2min rest Finisher: 1min BikeE...
Workout A1. Romanian Deadlift 4 x 6; 30sec rest A2. Band Lat Activation 4 x 12; 2min rest B1. Close Grip Pushups 3 x 15-20; 1min rest B2. DB Row 3 x 12/12; 1min rest C1. 1/2 Kneeling Press 3 x 12/12; 1min rest C2. Prone Flys 3 x 12; 1min rest D. Barbell 21’s x 3 sets (its Christmas!); 90sec r...
Workout Rowing Rate Training Block 1 (10mins) 5:00 @ r18 / 3:00 @ r 20 / 2:00 @ r22 5mins rest Block 2 (10mins) 5:00 @ r20 / 3:00 @ r 22 / 2:00 @ r24 5mins rest Block 3 (10mins) 5:00 @ r22 / 3:00 @ r 24 / 2:00 @ r26
Workout A1. Bench 3 x 3; 30sec rest A2. Clapping Pushup 3 x 3; 30sec rest A3. Pullaparts 3 x 12; 2min rest B1. Chin Up Progressions x 3sets; 1min rest B2. Prone Flys 3 x 12; 90sec rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest C3. Tricep Band Pushdowns 3 x 30; 1min r...
Workout A1. Squat 3 x 3; 30sec rest A2. Box Jump (mid thigh) 3 x 3; 3min rest B1. Pendlay Row 4 x 6; 1min rest B2. Dips 4 x 10-15; 1min rest C1. FLR on Rings 3 x 45sec; 30sec rest C2. Copenhagen Plank 3 x 20-30sec each side; 1min rest
