Warm up – Bike @ 100 calories
22 min EMOM
15-20 push ups @ 20
12-16 Hang Power Clean @40KG @8
6R of
30 cals row – 85-90% effort
30s max rep Hang Power Clean @ 5
90s Rest
060225
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Category Archives: Anaerobic
051725
Bench Press RPT
60kg x10
55Kg x11
50kg x 15
3×5 Pull ups at 12.5kg, last set 10kg
RPT Leg Press
140 x10
130 x11
120 x12
5r: 500m Row
30s Max Deadball Throw Up (Burpee) 3,3,3,3,3
90s Rest
042325
4R Warm Up:
12 DB Press @7.5KG
15 Inverted Row
20 BW Glute Bridge
Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105
Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67
20-30-40-50-40-30-20 Wall Balls
45S Sprint between rounds at 4:30
Stopped after the run after 50 Wall Balls 17:41
042025
3-2-1-3-2-1
Superset Bench Press 61,66,70,65,70(1), 70(f)
Weighted Pull up 10,15,20,13,17.5,20.5
4R:
15 Dips
15 Shrugs @30KG DB
Tristan
2 minutes work/ 1 minute rest
Repeat 4 times
7 deadlift 80KG @12,8,4,16
14 cal ski erg
1. Max burpees with the remaining time
2. On your last rounds increase your work time limit to 3 minutes
041225
Warm up
1k Ski
1k Row
3-2-1-3-2-1 of
Bench Press 60,64,68,64,68,71
Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f)
4 rounds for NFT
12 single arm db shoulder press (
each arm)
12 db reverse flys
4 rounds for NFT
12-15 ring dips12
single arm trx rows (each arm)
100 calorie bike for time – MAX EFFORT: 7mins
6R:
2Min on (20 Cal Bike + Max Devil Press @15KG) 3-3-3-3-3-4
1Min Rest
PM – 40min Easy Run
040525
1k Run – Every 250m 15 Push Ups
3-2-1-3-2-1 of
Bench Press 62,64,66(assisted),64(2),60,62 *triceps extremely sore going into it
Weighted Pull Ups6,10,16,10,16,20.5
5R:
90s of:
14 cal bike + Max Thrusters @30kg @5,7,7,7,7
90s rest
4x15s Front Rach Hold @90,100,110,120KG
PM:
3.5km Run + 1.5km Walk
040325
100 Cal Ski Warm Up
18 minute EMOM
Minute 1 – 15 db push press @12.5KG DBs
Minute 2 – 12 deadlift 50KG @50KG
5R:
500m ski erg – 85-90% effort
30s max effort burpee pull ups
90s rest after each round
1.7K Walk after. Hamstring hurts cant run.
031125
Deadlift 5-3-1-5-3-1 @82-87-102-90-95-107
Push Press 3-2-1-3-2-1 @50-55-60-55-60-65
20min AMRAP
10m Sled Push @10KG
15 Ass Bike Cals
20 Alt DB Snatch 15KG
6R +10m
PM – 30min Zone 2 Recovery Run
022725
100 cal ski warm up
18M EMOM
60s 15 push ups (last 3R 12 push ups)
60s 24kg KB sumo dl high pull 15r (last 3 r 12r)
5R of:
2min 20cal row + 5 push press (30kg)
1min rest