W3D6 – Strength

CALISTHENICS/KETTLEBELL  WU: 750m loaded carry with 16kg kettlebell + dynamic swinging 2 sets AMRAP (Reps in brackets) circuit-style with minimal rest between exercises:  Kettlebell swing (50, 50) Pushups (20, 20) Jumping lunges (20, 20,) Reclined rows (20, 20,) Leg lifts (10, 10) Consecutive Mountain climbers to elbow + followed by alternate elbow (10+5, 20) Calf … Continue reading W3D6 – Strength

W3D2 – Strength

Calisthenics / Kettlebell 3 sets AMRAP (Reps in brackets) done in a circuit: Bodyweight pushups (15, 12, 12) Reclined bodyweight rows (15, 15, 15) Lunges with leg on bench behind (10, 12, 12) Hanging leg lifts (8, 8, 9) Cross-body mountain climbers - consecutive to opposite elbow then consecutively laterally to the outside of same … Continue reading W3D2 – Strength

W1D1 (27.06.2015)

Week 1 Day 1 - Strength Day 3 sets of As Many Reps As Possible (AMRAP), done in a circuit 1. Inclined push-ups with knee on the floor (~10) 2. Reclined body-weight rows (10~12) 3. Pull-ups (1) 4. Standing Calf Raisers (~10) 5. Walking Lunges (15~20) 6. Hanging Leg lifts (~5) 7. Hanging oblique knee raise … Continue reading W1D1 (27.06.2015)