Thursday, August 31, 2023

08.31

26 min fartlek run.

Wednesday, August 30, 2023

08.30

Ring row, Squats, Push-ups, 16kg Swing, Crunches x 60, 2min rest x 2
Elliptical for 10min cool-down.

08.29

46min jog

Monday, August 28, 2023

08.28

Ring row, Squats, Push-ups, 16kg Swing, Crunches x 55, 2min rest x 3
Airdyne cool-down for 10min or so to round out the hour.

Saturday, August 26, 2023

08.26

1:08 Jog

Friday, August 25, 2023

08.25

Ring row, squat, push-up, 16kg swing, crunch x 50, 2min rest x 3
10min airdyne

08.24

2min run, 2min jog x 7

08.22

Ring row, squat, push-ups, 16kg swing, crunches x 50, rest 2min x 2
10min elliptical

08.21

5min rope, 10min elliptical x 3

Sunday, August 20, 2023

08.20

Ring row, Air squat, Push-up, 16kg Swing, Crunch x 45, 2min rest x 3
10min

08.19

1:07 jog

Friday, August 18, 2023

08.18

Ring row, Squat, Push-ups, 16kg swing, Crunches x 40, 2min rest x 3

Thursday, August 17, 2023

08.17

6 hill sprints, 10min jog back.

08.16

Circuit x 2:
Ring row x 40
Squat x 40
Push-ups x 40
Swing 16kg x 40
Crunches x 40
2min rest
=======
15min elliptical

08.14

5min rope, 10min elliptical x 3

08.12

Circuit x 3:
Ring row x 35
Squat x 35
Push-ups x 35
Swing 16kg x 35
Crunches x 35
2min rest
=======
10min elliptical

08.11

1hr jog

08.10

Circuit x 3:
Ring row x 30
Squat x 30
Push-ups x 30
Swing 16kg x 30
Crunches x 30
2min rest
=======
10min elliptical

Wednesday, August 9, 2023

08.09

40min jog

Monday, August 7, 2023

08.07

5min jump rope
Oxygen debt 101 30on/off x 3, 3min rest x 4
10min elliptical

08.06

Squat 275x3/5
Pull-up BW+40x3/5
Bench 190x3/5

Friday, August 4, 2023

08.04

57min jog

08.03

Squat 275x3/5
Pull-ups BW+30x3/5
Bench 190x3/5

Wednesday, August 2, 2023

08.02

4min rope, 90sec airdyne @65rpm x 2
2min rope, 30sec airdyne @75rpm x 2
10min elliptical

08.01

50min jog