Daily Workout 25-9

Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!

‍

Monday:

We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?

‍

Strength:

A) Every 2mins x 5 - 5 Back Squats Tempo 30X1

B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups

C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats

‍

Conditioning:

For Time:

500/400m row

50 Wall Balls

500/400m row

‍

‍

Tuesday:

Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.

‍

Strength:

A) Every 2mins x 5  - 8 Earthquake Bar Bench Press Tempo 20X1

B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups

‍

Conditioning:

10 rounds for time In Pairs YGIG

15/12 cal bike

2 lengths carpark dual KB front rack carry.

‍

‍

Wednesday:

Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.

‍

Strength:

A) 5 Mins to establish a Max height box jump

B) EMOM x 8 - 3 hang power cleans

c) Every 2 mins x 5 - 5 frog stance Deadlift

‍

Conditioning:

For Time:

30-20-10

Sandbag Over Shoulder

DB Push Press

‍

‍

Thursday:

Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.

‍

Strength:

Pendlay Row

Every 2 mins x 4 - 10/10/8/8 Pendlay Row

‍

Conditioning:

EMOM 24

Min 1 - Assault bike

Min 2 - 25 ab mat sit-ups

Min 3 - Ski erg

Min 4 - 15/12/9 burpee

‍

‍

Friday:

Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!

Strength:

‍

Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!

Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!

‍

Monday:

We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?

‍

Strength:

A) Every 2mins x 5 - 5 Back Squats Tempo 30X1

B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups

C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats

‍

Conditioning:

For Time:

500/400m row

50 Wall Balls

500/400m row

‍

‍

Tuesday:

Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.

‍

Strength:

A) Every 2mins x 5  - 8 Earthquake Bar Bench Press Tempo 20X1

B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups

‍

Conditioning:

10 rounds for time In Pairs YGIG

15/12 cal bike

2 lengths carpark dual KB front rack carry.

‍

‍

Wednesday:

Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.

‍

Strength:

A) 5 Mins to establish a Max height box jump

B) EMOM x 8 - 3 hang power cleans

c) Every 2 mins x 5 - 5 frog stance Deadlift

‍

Conditioning:

For Time:

30-20-10

Sandbag Over Shoulder

DB Push Press

‍

‍

Thursday:

Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.

‍

Strength:

Pendlay Row

Every 2 mins x 4 - 10/10/8/8 Pendlay Row

‍

Conditioning:

EMOM 24

Min 1 - Assault bike

Min 2 - 25 ab mat sit-ups

Min 3 - Ski erg

Min 4 - 15/12/9 burpee

‍

‍

Friday:

Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!

Strength:

‍

Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!

Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!

‍

Monday:

We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?

‍

Strength:

A) Every 2mins x 5 - 5 Back Squats Tempo 30X1

B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups

C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats

‍

Conditioning:

For Time:

500/400m row

50 Wall Balls

500/400m row

‍

‍

Tuesday:

Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.

‍

Strength:

A) Every 2mins x 5  - 8 Earthquake Bar Bench Press Tempo 20X1

B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups

‍

Conditioning:

10 rounds for time In Pairs YGIG

15/12 cal bike

2 lengths carpark dual KB front rack carry.

‍

‍

Wednesday:

Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.

‍

Strength:

A) 5 Mins to establish a Max height box jump

B) EMOM x 8 - 3 hang power cleans

c) Every 2 mins x 5 - 5 frog stance Deadlift

‍

Conditioning:

For Time:

30-20-10

Sandbag Over Shoulder

DB Push Press

‍

‍

Thursday:

Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.

‍

Strength:

Pendlay Row

Every 2 mins x 4 - 10/10/8/8 Pendlay Row

‍

Conditioning:

EMOM 24

Min 1 - Assault bike

Min 2 - 25 ab mat sit-ups

Min 3 - Ski erg

Min 4 - 15/12/9 burpee

‍

‍

Friday:

Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!

Strength:

‍

Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!