Wednesday 3-5-2022
Conditioning circuit 3x3 min on 8 RPE/ 1.5 min off -Bike x 10/20 calories + MB Squat toss x 10 + MB Front-facing toss x 10 p/s -Row x...
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Mon 2-5-2022
Conditioning finisher: 10 rounds (15 on/15 off) -Bike -Sprinter skip -DB Slam -Prowler -DB Snatch Mobility 1-2 Rounds: of: -Roller...
Mon 25-4-22
Conditioning finisher 12 rounds (20 on/10 off) of: - Bike (Row) - Burpee - Slider Mountain Climber (Running) *Switch every 2 rounds
Thurs 4-4-21
Strength - 4 sets of: - DB Reverse lunges x 8-10 p/s (2 RIR) - Barbell pull-ups x 5-15 (2 RIR) - DB chest-fly x 10-15 (2 RIR) Strength -...
Wed 6-4-22
Strength - 4 sets of: - Deadlift tap n go x 8 (2 RIR) - Barbell incline-press x 6-8 (2 RIR) - Couch stretch x 30 sec. p/s 2 sets of: - DB...
Tues 5-4-22
Chin-up test: - Max reps in 1 unbroken set Chin-up variation: 0 - Band-assisted 3 - 2 - 1 - 1 <10 - max minus 1 rep each set >10 - max...
Mon 4-4-22
Push-up test: - Max reps in 1 unbroken set Alternative: Elevated push-up at minimum height Strength - 5 sets of: - Back squat x 6-8 (2...
Sat 2-4-22
Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) : - Bike/Row/Run - Halo DB slam x 10 + Push-up to plank to finish - DB Complex x 1...
Mon 14-3-22
Push-up variations: Box - Bench - Bodyweight - Weighted Short intervals - 3 x 4 mins (10 on / 10 off): Bike Burpee MB front-facing toss...
Mon 28-2-22
Long intervals - 3 x 5 min / 4 min rest - Row at RPE 9 - Bike at RPE 9 - Sprinter Skip x 16 + Push-up to plank x 16 + Lateral bound x 16...
Sat 25-2-22
Conditioning (Groups of 2-3) - 7 min on / 4 min off: - Prowler x 2 laps/Ropes/KB Swing - Row x 5/8/12 cal /Burpees/Weight plate chop lift...
Thurs 24-2-22
Recovery circuit - 10-15 min @ RPE 6 -Knee Hug to SL RDL x 6 per side -Skipping x 30 -Tempo Mountain Climber x 6 per side -MB Rotational...
Wed 23-2-22
Power intervals - 3 rounds of: Row x 250m/300m/350m then rest 4 mins During rest active mobility: Wall-support step-overs x 5 ea. way...
Mon 21-2-22
Long intervals - 3 x 6min/3.5 min rest - Row at RPE 8 - Bike at RPE 8 - MB squat toss x 8 + MB side toss x 16 total + MB step-up x 16...
Sat 19-2-22
Conditioning - Partnered work to rest - 5 sets of 4 mins: - Bike x 4/7/12 cal. - Rope slams x 20 - Prowler row + push x 2 laps - Burpee x...
Thursday 17-2-22
Chin-up variation: Paused Chin-up (Ring/BW/Weighted) x2-3 9RPE Recovery conditioning - 2-3 rounds - Turkish get-up x 2 p/s - SL Calf...
Tuesday 15-2-22
Conditioning circuit - 18 mins - Every 2 mins: - Jog at 5 RPE x 1st/2nd tree + Half-kneeling Banded Pulldown x 10-15 (1st) - Rowing at 5...
Mon 14-2-22
Conditioning circuit - 3x5 rounds (25 on at 10 RPE/35 off): - Push-up to plank - Bike - Burpee - Prowler - Rope slams *2 minutes rest...
Tuesday 1-2-22
Hollow hold variations: Bent - Straight-leg - Band-pulldown Conditioning circuit - 18 mins - Every 2 mins: - Jog at 5 RPE x 1st/2nd tree...
Monday 31-1-22
4 sets of: - Back squat w/ 5 sec. ecc. x 5 (1.5 RIR) - DB Row x 8-12 p/s (2 RIR) - Band shoulder rotations x 8 Conditioning - 8 rounds of...