AM – Run Club 5k Pacing Pace 8 Group
PM – 10KM Easy Run
58:07 | 177SPM | 137BPM | 5:48/km
Blog
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020626
E6MOM 4R:
60s Bear Crawl
60s Sled Push 100kg
60s Sled Pull 100kg
then:-
10 Tempo Goblet Squat 16kg
8 DB Bent over Row 17.5kg
8 KB Forward Lunge 17.5kgAccumulate 110cals on airbike
Top of every 2mins
4 Burpee Broad Jump
8 Wall Ball 6kg -
020426
5R Of:
3 Front Squat 85% (52kg)
12 Cyclist Squat 30KG
3R:
Max Pull Ups 8,7,6
Max Banded Pull Up (Red band) 8,7,5
3R
20 20KG Bench Press
Max Push Ups 12,10,10 -
020226
EMOM6M
1 High Box Jump
E3M 12Min
3 Broad Jump (Reset every rep)
8 Pylo Push Ups
For Time (24Min Cap)
1000m Row
100 Wall Ball 6kg
80 DB Snatch 12.5kg
60 Box Jump Overs
40 Strict Pull Ups (with Band)
20 Burpees
*Ended on 12 Strict Pull Ups
Straight into
AMRAP 12
10 Cal Row
10 Barbell Push Press 40kg
10 Ring Row
10 American KB Swing 24kg
3R++ -
020126
Run Club Week 5/6
Paced by Eevan
4R 7min On: 3min Off: 4:33 Pace |147-152avg HR | 226 watt avg | 186SPM -
013126
5R of:
15m Sled Push 150kg
15m Sled Pull 100Kg
8 Goblet Squat 16kg
10 Push Ups
Every 5 Min 5 Rounds:
3:30 Bike RPE3
10 Dumbbell Deadlift 2×12.5kg
10 Dumbbell Push Press 2×12.5kg
10 Inverted Row -
013026
21-15-9 of:
Deadlift @60kg
AirBike Cals
5:28
AMRAP 8 of:
10 Burpee Pull Ups
15 Box Jump Overs
20 Sandbag Lunges 25kg
3R+ 10 +1 -
012826
5R of:
3 Front Squat @50KG
10 Cyclist Squat @30kg
21-15-9 of:
Inverted Row (Legs on Bench)
17.5KG Bench press
21-15-9 of:
Pendley Row 35KG
Hand Release Push Ups