Friday 07th August
A.) Tempo Deadlifts
- 3 x 10 - Building
- 5 Second Negative on each rep
B.) EMOM x 14 (alt)
1. 5 Power cleans (heavy-ish)
2. 10 Burpees over bar
Thursday 06th August
A.) Strict Press
10-10-10 - Building
- Rest 2-3 minutes between sets-
B.) For time :
10-9-8-7-6-5-4-3-2-1
OH DB Lunges (22.5/15)
Devils press
Wednesday 05th August
In a 30 minute Window:
50 Single arm KB thrusters (24/16)
50 Med ball to toes
50 American swings (24/16)
50 Down ups
Remaining time = Max Cals
Tuesday 04th August
A.) Strict Pull Up
5 x 0:60 on 0:60 off
B.) AMRAP 12 Minutes:
30 Double Unders
12 Alt Dumbell C&J (22.5/15)
Monday 03rd August
A.) Tempo Goblet Squat
- 3x20
- 5 Second Negative
B.) For time:
3 Rounds for time:
20 Wallballs (9/6)
15 Toes to Bar
10 Calories
Friday 31st July
A.) Thruster 1x20
B.) On a 16-minute Running Clock Two Rounds of the following:
2 Minutes Max Double-Unders
Tabata Single-Leg Squats
2 Minutes of Box Jumps
- Record combined reps-
Thursday 30th July
A.) Turkish Get Up 4 x 0:90 per side - Building
B.) AMRAP in 12 Minutes:
20 Med-ball V-sits
10 Left-arm Overhead DB Lunges (22.5/15)
10 Right-arm Overhead DB Lunges (22.5/15)
Wednesday 29th July
For time :
50-40-30-20-10
Cal Row / Bike
Double Press Up Burpees
Tuesday 28th July
A1) Barbell Bent Over Rows 1x20
A2) DB Rear Delt Flys - 1 x Max Effort
B) EMOM 15 Minutes: ALT
1.) 8 Burpee Box Jump Overs
2.) 5-10 Box Assisted HSPU / Push ups
3.) 0:15 - 0:30 sec L-Sit / Tuck hold
Monday 27th July
A.) Bulgarian Split Squat 1x20
- Front Rack Position
- Focus on Posture & Position
B.) Death by Back Squat @ Half body weight
- Bar starts on the ground each round-