30min indoor run zone 2
30min indoor rowing high zone 2
stop making me run so much and stop being a nerd.
030625
1.6km warm up run
Front Squat 5-3-1-5-3-1 @ 55,62,72,61,66,75kg
4R:
20s weighted front rack march
25m sled pull @100kg
100 back extensions
1.6km cool down run
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030425
2 rounds
5/3/1 superset
Bench press 58,62,65,60,63,67
Weighted c2b pull up 2.5,5,10,5,7.5,12
4 rounds for NFT
12 db shoulder press 8kg
15 ring rows
12 db lateral raises 5kg
12 barbell upright rows 10kg
4x15s front rack weight hold @75,95,95,95kg
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030225
Beep Test – did up to 6.
then:-
Partner WOD with Dee-Lyn
Accumulate 5000m
1000m Ski, top of the minute 5 Box Jumps
1000m Row, top of the minute 6 Burpees
1000m Assault Bike, top of the minute 7 Wall alls
1000m Ski, top of the minute 8 Lunges
1000m Run, top of the minute 8 Lunges
Posted in Running, Team WOD
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010325
Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105
3R for quality:
8 Single leg contra lateral DL /leg @10kg db
8 bench step up /leg @15kg plate
8 Slow tempo calf raises
5R of:
1min thrusters @14,14,14,12,14
1min burpees box jump over 24” @11,11,11,9,8
90s rest
Posted in Bodybuilding, Explosiveness, Strength
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022825
70min 60-70% HR Run
40min 60-70% HR Indoor Bike
Posted in Cardio, Indoor Bike, Running
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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
Posted in Anaerobic
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022625
Ran to gym
Front Squat 5-3-1-5-3-1 @50,60,70,60,75,72.5
4R:
10 DB RDL (25KG DBs, 1st Round 20KG)
15 Back Extension (1x 10KG plate)
20 Reverse DB Lunges (12.5KG DBs)
3R:
15 Toes To Bar
30 Russian Twist – 5KG Med Ball
Posted in Bodybuilding, Strength
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please attach individual lap times for reference.