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...
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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...
Thurs 27-1-22
Chin-up variation: Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2 Cossack...
Wed 26-1-22
Plank variations: Bench > BW > Long-lever > Slider body-saw Conditioning circuit 6 rounds - 4.5 mins per round: - Landmine twist x 5 p/s...
Tues 25-1-22
Conditioning circuit - 18 min EMOM of: Hollow DB skull crushers x 15-20 (1st min) Bike at 7 RPE x 45 sec. (2nd min) Ring-rows x 10-15...
Mon 24-1-22
Side-plank variations: Kneeling > BW > Weighted Long intervals - 8 rounds of (2 mins on at RPE 10/1 min off): - Oblique DB slam x 8 p/s +...
Sat 22-1-22
Conditioning - 20 mins - switch stations every 2.5 mins: - Row x 12/17/22 cal. - 3 rounds: Push-ups x 10/15 reps (BW/Band-assisted) + BW...
Thurs 20-1-22
Chin-up variation - Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or - Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2-3...
Wed 19-1-22
Plank variations: Bench > BW > Long-lever > Slider body-saw Conditioning circuit 6 rounds - 3.5 mins per round: - Hip-flexor toe-touch x...
Tues 18-1-22
Conditioning circuit - 24 min EMOM of: DB lat pullover x 12-16 (1st min) Row/Skipping at 7 RPE x 40 sec. (2nd min) Hollow skullcrushers x...
Mon 17-1-22
Side-plank variations: Kneeling > BW > Weighted or Anti-rotation row Partnered Conditioning - 4 rounds of (4 mins on at RPE 9/2 mins...
Sat 15-1-22
Conditioning - 20 mins - switch stations every 2.5 mins: - Row x 10/15/20 cal. - Burpee x 8/12 + MB Squat-toss x 10 - Bike x 8/12/20 cal....
Thurs 13-1-22
Chin-up variation: - Ring pull-ups 10 sec. ECC. only pull-ups x 1-2 - Band-assisted/BW/Weighted 10 sec. ECC. only pull-ups x 2 Cossack...
Wed 12-1-22
Plank variations: Bench > BW > Long-lever > Slider body-saw Conditioning circuit 6 rounds - 3.5 mins per round: - 5 ea: Overunders x...
Tues 11-1-22
24 min EMOM of: DB lat pullover x 10-15 (1st min) Row/Skipping at 7 RPE x 35 sec. (2nd min) Hollow skull crushers x 15-20 (3rd min) Bike...
Mon 10-1-22
Side-plank variations: Kneeling > BW > Weighted or Anti-rotation row Partnered Conditioning - 4 rounds of (4 mins on at RPE 8/2 mins...
Sat 8-1-22
Conditioning - 3 sets of 7 mins of: - Bike x 7/15 cal. / MB squat toss x 5 + MB front-facing toss x 5 p/s + MB side toss x 5 p/s (Switch...