July 9, 2014

BLOG

TUESDAY 210519

Strength/Skills

Front Squat- 10, 8, 6, 5, 4,4@32X1 tempo-

In between each set complete:

8-12 Reps of a Barbell Prone Row @31X1 tempo (build weight each set)

Conditioning

For time- 4 Rounds-

20 BB FR Lunge (30/20),
400m Run,
15 Bar Hop Burpees

MONDAY 200519

Aerobic Conditioning Day

Anaerobic Intervals- Every 3 Minutes Complete- 10 Cal Row+10 Burpee’s-

Rest remaining time- 4 Rounds

Then, in pairs:

In pairs:

AMRAP 12- 10 Cal A/B, 10 HR Press Ups, 10 Box Step Overs

Rest 2 minutes:

AMRAP 12- 200m Run, 10 Pull Ups or Ring Rows, 20 Air Squats 

 

STRENGTH AND SKILLS FOR NEXT WEEK

Check out all of next week’s strength and skill moves everyone.

This week we start off with a bang with some rowing sprints and a lovely partner sweat fest. Lifting wise, we hit up some more deadlifts and front squats. Thursday also sees us take on a famous ‘benchmark’ workout too.

Time to get after it. Have a great week of exercising. 

Monday- Row Sprints, Long Partner Workout

Tuesday-  Front Squat, Classic CF Triplet

Wednesday-  Weightlifting Wednesday

Thursday-  Deadlift, Benchmark ‘Girl’

Friday-  Gymnastic Workshop, Tough KB AMRAP

FRIDAY 170519

Strength/Skill

Strict Press- 10,10,10,10,10- Build to a decent 10 for the day- rest 2 mins between sets.

Superset with 5-10 strict TTB or Hanging Knee Raise

Conditioning

AMRAP 13 Minutes:

7 STOH (40/30),
7 FR BB Lunge,
30 DU’s

THURSDAY 160519

Strength/Skill

A1)Barbell Box Step Up- 8,8,8,8,8 Each Leg (build on previous weights)-
A2) DB SL RDL- 8-8-8-8-8 each leg@31X1
A3) 30-40 Ring Plank Hold

Conditioning

Every 2 Minutes Complete-

10 Wall Balls,
10 HR Press Ups,
10 Sit Ups- rest remaining time- 6 Rounds in total.