Workout for Monday March 23rd: Today’s session can be done from the comfort of your own home but is anything but comfortable. You will be focusing on 3 staple bodyweight exercises and working your way up the ladder. Start by doing 2 reps of each exercise, then move onto 4 of each, and so on. It doesn’t matter if you can’t perform all the repetitions in a row, it just matters that you get them done. Workout:20-minute Ladder AMRAP (As many rounds as possible) Hindu Push-up 2, 4, 6, 8.. Air Squat 2, 4, 6, 8.. Lying leg raises 2,...
GET THE BAG WORKOUT FOR MONDAY MARCH 9TH: Today’s session is military specific focusing on your rope climb technique, upper body and core strength. After each rope climb, grab a sandbag weighing between 30-50lbs and do 10x getups (5/ each side). If you don’t have access to a rope, then substitute it with 8x Towel chin-ups. Workout: AMRAP in 15 minutes1x Rope Climb10x Sandbag getups (5/ each side)
GET A GRIP WORKOUT FOR MONDAY MARCH 2ND: Todays session is focused on your muscular endurance with a secondary emphasis on building your grip strength. There is no scheduled rest but take a break when you feel you need then get back after it. The goal is 10 rounds completed with minimal rest. Workout: 10 Rounds for time15x American KB swings @44lbs10x Hanging knee raise5x Chinups
ROW FIGHT RUN WORKOUT FOR MONDAY FEBRUARY 24: Todays session is working on your cardiovascular endurance with a variety of methods. Begin with a 2km row. Pace yourself, but the aim is to complete this under 8 minutes. Technique is very important with rowing so if you don’t know what you’re doing I recommend watching a few youtube clips. Next up is 50x burpees, not much to say here but to stay focused and positive. Finally finish with a 2km run, finish strong on this and don’t let your technique drop as you tire. The aim is to complete the...
BODYWEIGHT BLITZ WORKOUT FOR MONDAY FEBRUARY 17: For todays session we’re aiming to get as many quality repetitions in as possible in 3 fundamental exercises. Push-ups, Sit-ups and Pull-ups. You have 60 seconds to get as many reps as possible in before taking a break and moving on. These reps don’t have to be unbroken, you can rest within the minute and then continue.We have chosen butterfly sit-ups over the regular style as this puts more emphasis on the abdominals and less on the hip flexors. For the pull-ups, we are doing a descending pyramid. 5 pull-ups, drop off the...