25th January - 5th February

25th January

Accumulation:

10 Box glute stretch each side

Max effort deficit BR reverse lunges @ 75% BW*

3 Back squats for max depth @ same weight

*Keep repeating until 100 reps accumulated

 

Accumulation:

10 Rower seat sides side on (adductors) each side

max effort A-jumps with medball (use plates between legs – watch video)*

6 Double KBS

*Keep repeating until 200 reps accumulated

 

27th January

3 Sets:

10 Strict TTB

20 Axel Deadlifts

30 Jumping lunges

 

3 Sets:

10 Slamballs

20 Back extensions

30 Ice skaters

 

3 Sets:

3-way Lunges x 3 reps each side and direction @ PVC OH

20 OH Walking lunges

30 MB push-press throw

 

29th January

3-4 Sets:

12 Hanging shoulder taps

6 Single-arm landmine press per side @ heavy

12 DB sotts press @ light

 

3-4 Sets:

8 Banded rows in static lunge position per side

max effort (-1) ring pull-ups

8 Half kneeling Arnold press per side @ heavy

 

3-4 Sets:

max quality UB set of GHD sit-ups

15 Reverse hypers

15 Cable woodchops per side

 

1st February

EMOM 10:

  1. 10 DB Push-press
  2. 20 DB Push-pull BOR

EMOM 10:

  1. 10 DB Deadlifts
  2. 20 DB Side bends

EMOM 10:

  1. 10 Ring dips
  2. 20 Forearm Floor humps

ABS FINISHER

 

3rd February

3-4 sets:

12 Banded Paloff press in lunge position per side

10- 12 Reverse flies

10 Z press w/10 seconds hold after last rep

 

3-4 Sets:

6 Plate elevated press-ups per side (only one side on the plate – head turns away from the plate on the way down)

6 Rope pull-ups per side

20 Cable chest flies

 

3-4 Sets:

300-meters Ski

5-10 Strict single-ring toes to ring

300-meters Ski

40 Crossbody V-ups

 

5th February

3-4 Sets:

8 Side plank hip dips each side (add weight OH if easy)

8 Lateral OH press each side @ max range

4 OH Ring side glide

4 Lateral Ring pull-ups each side

4 Bent over row each side @ AHAFA

 

3-4 Sets:

8 Side plank with rotation @ light

8 Lu Raises

4 Alternating single arm ring rollouts

4 Wall walks

4 Alternating DB bench press each side

 

FINISHER: bicep 21’s