sep.
21.
til 22. sep.
sep.
20.
12:00 p.m.12:00
FREAKY FRIDAY
Fullbody 40/20 (6 rounds)
1. Dumbell thrusters
2. Gorilla row KB
3. walking lounges w/dumbells
4. Narrow pushups
5. Kettlebell sumo deadlift w/high pull
6. Slamball, wall rotation throw
sep.
19.
til 19. okt.
DUO THURSDAY
Partner Focus Session
Endurance - 6 / 1.5
1. RUN: 6 min (weighted on track)
2. RIDE: 6 min (87% max HR)
3. ROW: 6 min (87% max HR)
Strength - 20min
1. 60 (30/30) Pushups
2. 6 (3/3) Rope climb
3. 60 (30/30) Wallballs.
4. 60m (30/30) Farmers walk
5. 30 (15/15) Deadball
sep.
18.
til 18. okt.
POWER WEDNESDAY
OMFS legs 60/15 (4 rounds)
1. Box jumps
2. Dumbell snatch
3. Plank w/ shouldertaps
4. Banded resistance runs
5. Kettlebell deadlift
6. Weighted Walking lunges
7. Inchworm
Ending Exercise: Tabata Fun 20/10
(8 rounds - Pick your favourite! Slamball, battlerope, jumprope, Burpees etc)
sep.
17.
8:00 a.m.08:00
TEAM TUESDAY
40 min upper-body FS (partner)
50 (25/25) Hangups
RUN 100 (50/50) cal
50 (25/25) Kettlebell pushpress
ROW 100 (50/50) cal
50 (25/25) GHR back extensions
RIDE 60 (30/30) cal
50 (25/25) Medicine ball situps
sep.
16.
til 17. okt.
KICKSTART MONDAY
Leg-circle 40/20 (5 rounds)
Goblet squat
ROW
Stiff-legged dumbell deadlift
RIDE
Lateral step up