Workout of the Day 12-06-19
Strength:
3 Sets, Superset
8 Strict Press
15-25 Pull Aparts
Conditioning / Competitor:
Partner Workout
5 Rounds:
Partner 1:12 Ring Rows / Pull-Ups / 6-8 Bar Muscle Ups
Partner 2: 10/12, 15/12 Calorie Bike
*Each partner must complete their work before moving to the other's station.
Workout of the Day 12-05-19
Strength:
3 x 7 Back Squat 3011
then,
3 x 7ea Split Stance Dumbell Deadlift 3011
Conditioning / Competitor:
3 Rounds
15 Thrusters 75/55, 95/65
12 Sprawls / Burpees
Workout of the Day 12-04-19
Conditioning / Competitor:
5 Rounds, Every 3:00 Complete
:20 plank/side
15 Russian KB swings G/Y (R/G)
:60 Bike (15/12 Calorie Bike)
REST 3:00
5 Rounds, Every 3:00 Complete
:20 Hollow Hold
15 Kettlebell Squat Jumps G/Y( R/G)
:60 Row (20/16 Calorie Row)
Workout of the Day 12-03-19
Strength:
3 Set, Superset
10 Pendlay Row
6.5.4 Ring Push-Up
Conditioning / Competitor:
16 Minutes, Every Minute on the Minute
- 12 Ring Rows / 6 Strict Pull-Up
- 12 Box Push Ups / 6 Strict Dips
- 3-4 Rope Pull to Stand / 3 Rope Climbs
- 12 Box Step Overs 20/16, 24/20
Workout of the Day 12-02-19
Strength:
12 Minutes, Every Minute on the Minute
1 Power Clean + 2 Push Jerk
Conditioning / Competitor:
2 Rounds
21 Wall Ball 14/10, 20/14
18 Hang Power Clean 85/65, 135/95
15 Wall Ball
12 Hang Power Clean
9 Wall Ball
6 Hang Power Clean
6:00 Rest between rounds
Barbell 12-01-19
Monday
Warm-Up: 3 x 30m SA Overhead Walk, 10 DB Bench, 20 Pull Aparts
15-12-10 Wide Grip Bench
3 x 12 Pull-Up & Bicep Curl
3 x 12 Ring Dip & Skull Crusher
Tuesday
5 x 1 Front Squat
3 x 15 Front Squat & Chin-Up
3 x 20 Dual KB Front Rack Lunge & Ring Row
Thursday
15-12-10 Back Squat
then, Deadlift, Bench Press & Pull-Up
Olympic Weightlifting 12-04-19
Wednesday
10 Minutes, Every Minute on the Minute
Clean Pull + Power Clean + Squat Clean
6 Sets of Squat Clean + 2 Jerk
6 x 3 Clean Pull Deadlift
6 x 3 Push Press