WEEK 3: September 21 - September 27 2020

Video: HERE

WARM-UP:

3 rounds

  • 1 min cardio

  • 10 Ring Rows

  • 10 Banded Press

MOBILITY:

  • T Spine Opener 1 min

  • Internal shoulder rotation 45 sec/side

  • Banded Hamstring & Glute, 1 min/position

STRENGTH:

  • Strict Press E90s: 1x10 PVC // 1x 5-10 Empty Bar // 5x5 add weight

  • Sumo Deadlift High Pull E90s: 1x10 PVC // 1x5-10 Empty Bar // 5x5 add weight

(aim to build on Monday)


CONDITIONING

  • 3 x 500m Row @ 1km Pace

Rest 1 minute between sets
*if no 1k time, go by feel, aim to be consistent 

WEEK 2: September 14 - September 20 2020

VIDEO:  HERE

WARM-UP

  • 3 rounds1 min cardio

  • 10/side lateral plate pushes

  • 2 samson lunge

MOBILITY:

  • Foam Roll Quads 1 min/side

  • Banded T Hip Opener 10 rotations/side

  • Ankle Mobility 1 min/side

STRENGTH

  • Front Squat E90s

6 x 5
(aim to beat Monday's weights)

CONDITIONING
AMRAP10

  • 5 Push-ups

  • 10 Ring Row

  • 15 Air Squats

WEEK 1: September 7 - September 13 2020

Video: HERE

Warm Up (~7 min) 3 rounds:

  • 10 Banded Passthrough

  • 10 Glute Bridge

  • 2 Samson Lunge

Mobility (~5 min)

  • Lax Ball Hamstring 1 min/side

  • Lax Ball Pec 1 min/side

Strength (~25 min)

  • 1. Trap Bar Deadlift

  • 2. Incline Bench Press

5 x 5 building E2M (every 2 minutes)

Conditioning (~13 min)

  • Max Calories in 4 minutes Airdyne or Rower

rest 2 minutes
Repeat