Friday November 10th

Mains Power clean (TNG) 5-5-5 Back squat 10-10-10 Turkish get ups 5 sets of 6 reps (each arm)   RookieFit Back squat 10-10-10 Deadlift 10-10-10 Superset x 4 Rounds Push press x 10 Ring Rows x 12 reps

Thursday November 9th

Skill 1 Handstand progressions   Skill 2 Overhead squats + Mobility drills    

Wednesday November 8th

RookieFit & Mains 500m row rest 90 seconds in seated position 500m row @ 30minutes 10m RM Sled push. * increase 10kg every push until you no longer can.

Tuesday 7th November

Mains In pairs Run 400m 100 Front squat 80/60 Run 400m 100 Pull-ups Run 400m 100 Deadlift 80/60 Run 400m 100 Wall-balls 9/6 Run 400m *Partition reps * Run together   RookieFit  Strength Kettlebell swing (Heavier…than normal!) 3 sets of 10 reps   12 minute AMRAP 20 Step overs 20 Kettlebell swings 20 Push-ups  

Monday November 6th

Push jerk 5rm   Ring dips 4 sets of 12reps   Workout Death by…. Push Jerk @ 75kg/55kg Once finished continue with Burpees   RookieFit Tabata Squats Push-ups Ab mat Ring row Rower

Saturday 4th November

Saturday Mains Kelly 5 Rounds 400m run 30 Box jumps @ 24/20 30 wall ball @ 9/6   RookieFit 20 Minute AMRAP 200m 20 box jumps 20 wall ball

Friday 3rd November

Mains Hang power clean 3rm Superset Behind the neck press 5 sets of 12 reps Strict pull-ups 5 x max reps CORE 3 Rounds 60 seconds on 60 seconds rest weighted plank v-ups 5 sets of 10reps   RookieFit Back squat 3 x 10reps Press 3 x 10 reps Deadlift 3 x 10reps   CORE […]

Thursday November 2nd

Single leg toe touch 100 each leg add weight (weight plate or d/b) Bulgarian Split squat (no weight) 100 each leg Upright row 5 sets of 12 reps Bicep curl 5 sets of 12 reps Dips / Bench dips 5 sets of 12 reps    

Wednesday November 1st

Mains 2 Rounds In pairs Alternate for max reps in 8 Minutes Min 1 – cal row Min 2 – Burpees Rest 2 minutes In pairs Alternate for max reps in 8 Minutes Min 1 – 10m Shuttles Min 2 – Air squats Rest 2 minutes   RookieFit 1 Rounds In pairs Alternate for max reps […]

Tuesday October 31st

Mains Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.   Workout 10 Minute AMRAP 8 Push press @ 60/40 50 Double unders   RookieFit 15 minutes AMRAP In […]