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06.07.2020

Fitness

A. Find your 5RM Sandbag Squat
 
B. 2 Sets:
 
Reverse Sled Drag
 
C. 2 Sets:
 
Harnessed Bear Crawl
 
D. 2 Sets:
 
100m Prowler Sprint with max weight and pace

 


05.07.2020

Fitness

A. 3x 10 Lat Pulldowns

B. Weighted Push Ups

Option 1: 4 Rep Max in 10min
Option 2: 20-16-12-8-4-4-8-12-16-20 EMOM 10:00

C. 2 sets: Max intensity effort burpees - fastest pace possible. Start with a suicide pace and increase continously... Be your own judge.

D. Run 20.00 - push but nasal breathing only


04.07.2020

Fitness

Option 1:
EMOM 10
5 Decline Bench Press
 
Option 2:
10 Minutes to establish a set of 5 Decline Bench Press
 
B. 2-3 rounds
Row 250m/150m
Max Effort V-Ups
Jump Squats for :30s
 
Rest 90s

02.07.2020

Fitness

A. Deadlift:
 
Option 1: Every 30s for 10:00 Minutes perform 3 Deadlifts
 
Option 2: 10-8-6-4-2-2-2
 
 
B. 3 Sets of:
 
Upper Body Sled Push and Rope Pull

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

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