Author Archives: KOI

Monday 03.09.20

Strength
Front or Back Squats: Sets and Reps based on Goals

Conditioning
Row / Bike / Ski
20 min Endurance Block
OR
(30/30)8 | 4 min Rest | (30/30)8

Friday 03.07.20

Strength
Step back Lunges: 20 x 5

Conditioning
10 – 1 Push Ups
1 – 10 Goblet Squats
200 m row between each round

Thursday 03.05.20

Strength
Hang Power Cleans: (70/5)3, (75/4)3, (80/3)3

Conditioning
5 Rounds
1 min DUs
1 min Ski
1 min FLR
1 min Rest

Wednesday 03.04.20

Strength
Pull Ups: 5 sets | 3 – 12 reps
Upright Rows: 3 sets | 8 – 15 reps

Conditioning
20 min AMRAP
10 Cal Bike
20 Wall Balls
30 Alternating 1 arm KB Swings

Tuesday 03.03.20

Strength
Press : reps ranges determined by desired goals

Conditioning
5 rounds
1 min Ball Slams
1 min Burpees
1 min Box Jumps
1 min Rest

Monday 03.02.20

Conditioning
Retest
1000 m row or ski
OR
50 Cal Bike

Strength
Front or Back Squats: Sets and Reps based on Goals

Thursday 02.27.20

Strength
Bench Press: 2 x 3 | 4 min rest
Pull Ups: 5 sets | 3 – 12 reps


Conditioning
10 min AMRAP
23 / 17 / 11 .. 17 /23 …
KB Swings + Burpees

Wednesday 02.26.20

Strength
Front or Back Squat: 1 x 3 or 2 x 3 or 3 x 3 | 4 min rest

Conditioning
Row / Bike / Ski
4 rounds
500 m ski / row or 25 cal bike
1 min rest

2 min rest

8 min AMRAP
8 push ups
16 jumping lunges