Lower body workout of the week 9/6/17
1. Sumo deadlift 5x5 2. Back squat 3x10 3. Alternating lunges 3x20 4. 5x400m run (90 secs rest)
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Upper body workout of the week 2/6/17
1. Bench press 5x10 2a. Front raises 3x10 2b. Lateral raises 3x10 2c. Rear delt raises 3x10 3. 12 min AMRAP: 20 KB swings 20 ball slams 250m row
Lower body workout of the week 2/6/17
1. Deadlift 4x10 2. Leg press 4x15 3. 15 min AMRAP: 10 burpees 20 squats 300m run
Upper body workout of the week 26/5/17
1a. Pull ups 3xmax 1b. Tricep dips 3xmax 2a. Bench dips 3xmax 2b. Alternating bicep curls 3x20 3a. Tricep push ups 3xmax 3b. Bicep curls 3x10 4. 1km row for time
Lower body workout of the week 26/5/17
1. Pause back squat 5x5 2. Back squat 3x10 3. 12 minute AMRAP: 20 lunges 15 deadlifts 10 burpees
Upper body workout of the week 19/5/17
1. Incline bench press 5x5 2a. Tricep push ups 3xmax 2b. TRX rows 3xmax 3a. Bench dips 3xmax 3b. Alternating bicep curls 3x20 4. 1km row for time
Lower body workout of the week 19/5/17
1. Front rack lunges 3 x 20 2a. Stiff legged deadlifts 3 x 10 2b. One legged squats 3 x 20 3. 15 minute AMRAP of: 20 squats 20 box jumps 400m run
Upper body workout of the week 12/5/17
1. Pause bench press 5x5 2a. Close grip DB bench press 3x10 2b. Bicep curls 3x10 3. 15 min AMRAP: 15 ball slams, 15 TRX rows, 250m run
Lower body workout of the week 12/5/17
1. Deficit deadlift 5x5 2. Static lunges 3x20 3. 4 rounds of: 20 burpees, 20 KB swings 4. 3 rounds of: 1 min plank, 30 sec side plank each side