Sat 4-12-21
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...
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Thurs 2-12-21
Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off): - Bike + Squat jump/KB swing (Switch every min) - Rowing + MB squat...
Tues 30-11-21
Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit -...
Mon 29-11-21
Conditioning Finisher - 3 rounds of: - DB hang snatch x 8 p/s - DB squat x 10 - Hollow tucks x 14/21/28
Sat 27-11-21
Short Intervals - 4x5 rounds (30 on at RPE 8/30 off) : - Bike - MB front-facing toss x 20 + MB oblique slams to finish to finish -...
Thurs 25-11-21
Conditioning - Short Intervals - 3x4 mins (10 on at RPE 9/10 off): - Burpee + Bike (Switch every min) - Sprinter skip + MB squat toss...
Tues 23-11-21
Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit -...
Mon 22-11-21
Warm-up power finisher: - DB Squat jumps w/ pause x 6-8 or KB swings x 8 during deadlift warm-ups Conditioning finisher - 7 mins max reps...
Sat 20-11-21
Conditioning - Two teams - 3 sets of 1 min at each station: - Row - Burpees x 10 + DB oblique slam for reps - Bike - Plate Russian twist...
Thurs 18-11-21
Conditioning - Long intervals - 6 rounds - (90 on at RPE 9/60 off): - DB hang-snatch x 10 p/s + Bike/Row 5/10/15 cal. - Sprinter skip +...
Tues 16-11-21
Vertical pull variation: 0 - Feet-down ring chin-up w/ 5 sec. pause top/bottom x 3-5 0-3 - Band-assisted chin-up lowering w/ 5 sec. pause...
Mon 15-11-21
Conditioning Finisher: 6 rounds (30 on at RPE 10/10 off): - Bike/Prowler - Burpee - MB squat + toss *Switch exercise every round
Sat 13-11-21
Conditioning: Teams of 2-3 - Record total of Bike/Row/Prowler laps/Burpees 4 sets of 5 mins of: Bike x 6/12 cal. - Rope waves - Plate...
Thurs 11-11-21
Conditioning - Long intervals - 6 rounds - (90 on/90 off): - Row x 6/8/12 cal. /Bike x 5/8/15 cal. + KB swings x 20 - 12 ea: MB side-toss...
Tues 9-11-21
Vertical pull variation: 0 - Feet-down ring chin-up w/ 5 sec. pause top/bottom x 2-4 > 0-3 - BW/Band-assisted chin-up lowering w/ 5 sec....
Mon 8-11-21
Conditioning Finisher: 4 mins (20 on at RPE 8/10 off): - Run/Row/Prowler - Burpees *Switch every minute
Sat 6-11-21
Conditioning - 3 sets of 7 mins of: - Bike x 6/10/15 cal. / DB oblique slam x 5 p/s + DB slam x 10 (Switch on bike) - SA DBell Hang power...
Thurs 4-11-21
Conditioning - Long intervals - 10 rounds - (60 on/60 off): - Row - Sprinter skip x 5 p/s + Push-up to plank x 10 p/s - Prowler row +...
Tues 2-11-21
Vertical pull variation: 0 - Feet-down ring chin-up w/ 5 sec. pause top/bottom x 2-4 0-3 - BW/Band-assisted chin-up lowering w/ 5 sec....
Mon 1-11-21
Conditioning Finisher: 6 mins (30 on at RPE 8/30 off): - Run/Row/Bike - Alternating mountain climber sliders *Switch every minute