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09 June

10KAY Run
Jun 9, 2020
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Pieter

10km bicycle
Jun 9, 2020
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09.06.2020

Run 5.44km
Jun 9, 2020
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Wednesday workout

20 minute amrap 25 sumo deadlift high pull @40kg 25 push ups 25 thrusters @40kg 25 sit ups Followed by 5.2km interval runs
Jun 9, 2020
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08 June 2020

[ Warm up: 5:00 Clock ] 20 Bodyweight RDLs 30 Flutter Kicks 5 Push Ups to Downward Dog [ Scaled: ] 2 Sets: 20 Alternating Box Step Ups 40 Sit Ups 30 Burpees 40 Alternating Leg V-Ups 20 Alternating Box Step Ups Rest 3:00 B/T Sets [ RX: ] 2 Sets: 20 Weighted Box Step Ups 40 Sit Ups 20 Alternating Single Arm DB Devils Press 40 Alt Leg V-Ups 20 Weighted Box Step Ups Rest 3:00 B/T Sets [ Accessory: ] 3 Rounds: 3-5 Turkish Get Ups (Each Side) 15 Hip Bridges 10 Cat Cow Exercises [ Bonus Stretching: ] 2:00 Pancake Stretch 1:00 Couch Stretch (Each Side)
Jun 8, 2020
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08.06.2020

5km run
Jun 8, 2020
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Lolly 07.06.2020

Buy in 100 cal row 5 rounds 3 DL at 95kg 18 cal row 5 DL at 75 18 KB at 16
Jun 7, 2020
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06 June 2020

[WARMUP: 4 Rounds] 100m Jog or 30sec High Knees 40x Jumping Jacks 30sec Walking Plank [ACCESSORY: 3 Rounds] 10/10x Standing Arnold Press 10/10x Lateral Box Step Ups 15/15x Single Leg Glute Bridge [WORKOUT: 6 Sets] 200m Run 15 Burpees / Burpee Box Jump Overs *New Set Every 3 Minutes" [STRETCHING] 5:00min Corpse pose
Jun 6, 2020
Max Distance

Mountain biking

MTB cycling 🚵‍♀️🚵‍♀️
Jun 6, 2020
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Lolly 2020.06.06

12 min emom 3 TNG C&J @ 45
Jun 6, 2020
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Run

3km run
Jun 6, 2020
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Quarantine Challenge #11

Hollow Hold
Jun 5, 2020
Total Reps

05 June 2020

[WARMUP: 5:00 Clock] 5 Push Ups to Downward Dog 10 Lunge Elbow to the Floor 30sec Single Arm Dumbbell Overhead Hold (R/L) or 30sec Plank [ACCESSORY: 3 Sets] 30sec Alternating Leg V-Ups 30sec Russian Twists 30sec Flutter Kicks Rest 1:00 B/T Sets [WORKOUT: 4 Sets of 4min AMRAP] 40x Mountain Climbers / S-Arm DB Shoulder to Overhead 20x Alternating Step Back Lunge / Alt. DB Step Back Lunges -Rest 2 Minutes B/T Sets- [STRETCHING] 1min Toe Touch Stretch 2min Pancake Stretch 10x Alternating Scorpion Stretches"
Jun 5, 2020
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Cycle

Cycle 5.22km
Jun 5, 2020
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04 June 2020

[Active Rest Day] 30 Minute walk/jog or 30 Minute mobility of your choice!
Jun 4, 2020
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Active rest day...

Active rest day: 3.2km run
Jun 4, 2020
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Run

3km run time 19.20
Jun 4, 2020
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Walk

30 minute walk45 30 minute walk
Jun 4, 2020
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Lolly 2020.06.04

10 rounds 250m row 6 C&J @ 35kg TNG
Jun 4, 2020
Total Reps

03 June 2020

[WARMUP: 3 Rounds] 1min Marching 30x Plate Hops 30x Flutter Kicks [ACCESSORY: 3 Rounds] 20x Scap Only Push Ups 10/10x Upright Rows 15x Banded Pull Aparts [WORKOUT: 12min AMRAP] 20x Cossack Squats / Dbl DB Deadlift 20x Alternating Leg V-Ups 20x Box Jumps STEP DOWN [STRETCHING] 10x T-Spine Open Book Stretch (Each Side) 2min Frog Stretch 10x T-Spine Open Book Stretch (Each Side)
Jun 3, 2020