+43/664/8485928

Blog

01.07.2020

Fitness

Back Squat, 20 reps
Rest 5 minutes
800 meter run
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
800 meter run
Rest 5 minutes
Front Rack Squat, 20 reps

30.06.2020

Fitness

A.
Female:
 
EMOM 12:
 
20m Farmers Carry (increase weight each round)
 
Male:
 
12 Minutes to establish a heavy 20m Farmers Carry
 
B. 20:00 Lunges (Week 3 of 4)
 

29.06.2020

Fitness

A. 3x 10 Yates Rows
 
B. Weighted Push Ups
 
Option 1: 5 Rep Max in 10min
Option 2: 12-10-8-7-5 EMOM 10:00
 
C. 2 sets: 60s Row/AB
 
D. D. Run 20.00 - push but nasal breathing only

25.06.2020

Fitness

A.
Female: 
 
EMOM 12:
 
20m SB Front Rack Carry (increase weight each round)
 
Male:
 
12 Minutes to establish a heavy 20m SB Front Rack Carry
 
B. 20:00 Lunges

24.06.2020

Fitness

A. 
Female: 
EMOM 10
5 Incline Bench Press
 
 
Male:
10 Minutes to establish a set of 5 Incline Bench Press
 
B. 2-3 rounds
Sprint 100m
Max Effort V-Ups
Row 60s
 
Rest 90s

23.06.2020

Fitness

A. SB Squats:
 
Female: Every 30s for 10:00 Minutes perform 5 SB Squats
 
 
B. 3 Sets of:
 
Sandbag OH Carry
 
C. 3 Sets of:
 
Hercules Hoist Rope Pull
 
D. Run 20.00 - push but nasal breathing only

22.06.2020

Fitness

A. 3x 10 supinated weight grip pull ups
 
B. 3x ME Dips
 
C. BB Back Squat with :3s pause 
 
D. 400m Sprint

21.06.2020

Fitness

A. One arm press:
 
Female: EMOM 10 -  3 Presses/side, increase weight each round
 
Male: 5-4-3-2-1/side
 
B. 2 Sets - 20m each for max weight:
 
Weighted Front Rack Lunges
 
C. 2-3 rounds
 
20 KBS 24/16kg
10 Burpees
 
Rest 60s

 


20.06.2020

Fitness

A. 3 Sets of:
 
ME TTB/V-Ups + Harnessed Bear Crawl
 
B. 3 Rounds for time of:
 
20 KB Squat Cleans 2x16/12kg
10 Push-Ups

18.06.2020

Fitness

A. 15:00 Minutes on the clock:
 
Female:
 
Sets of HOH Rope Pulls. Start with a moderate weight and pull one length. Add one plate and pull another length. Use pattern until you fail pulling one length unbroken. Rest. Start next set with higher weight than before.
 
Male:
 
15:00 Minutes to establish a max weight for the following complex:
 
3 SB Clean + 2 SB Front Squats + 1 SB Thruster
 
B. 15:00 Minutes on the clock:
 
Female:
 
EMOM 15:
 
3 SB Clean + 2 SB Front Squats + 1 SB Thruster
 
Increase weight every round if possible.
 
Male:
 
15:00 Minutes to establish a max weight for a HOH Rope Pull. Set does not have to be unbroken.
 

NEWSLETTER
I admit the storage and usage of my data (More)