Book Review | The Marlow Murder Club by Robert Thorogood
February 6, 2023
Monthly Reads | January 2023 Reads
February 16, 2023
Monday 6 February 2023
500m benchmark row: 1:43:44
The Workout
Tread Block 1
- • 45 sec base to push
- • 30 sec WR
- • 45 sec push
- • 30 sec WR
- • 45 sec push to AO
- • 30 sec WR
- • 45 sec AO
- • Transition to floor
Floor Block 1 – 4.5 minutes
- • Buy-in: 250m push row
- • Circuit:
- • 10 x bench bridge
- • 10 x TRX high row
- • Transition to treadmill
Tread Block 2 – 4 minutes
- • 0.1 mile tread
- • 30 sec WR
- • Repeat until time and then transition to rower
Row Block – 4 minutes
- • 500m row
- • Check time
- • Rest until transition to treadmill
Tread Block 3
- • 1 min AO – 8 mph
- • 1 min WR
- • 1 min AO – 8 mph
- • 1 min WR
- • 45 sec AO – 8 mph
- • 1 min WR
- • 45 sec AO – 8 mph
- • 1 min WR
- • 30 sec AO – 8 mph
- • 1 min WR
- • 30 sec AO – 8 mph
- • Transition to floor
Floor Block 2 – 9.5 minutes work & rest
- • 6 – 10 each x full step up, rest (15#)
- • 6 – 10 x chest fly, rest (10#)
- • 8 total x seated torso rotation (15#)
- • 8 each x
low side plank pendulum with kick stand(clamshells) - • Repeat until finisher: 30 sec
bench hopover(AMRepsAP) (bench stepouts)
Tuesday 7 February 2023
The Workout
Tread Block 1
- 2 min push
- 1 min base
- 2 min push
- 1 min base
- 2 min push
- 1 min base
- 2 min push
Tread Block 2
- 1 min push
- 30 sec base
- 1 min push
- 30 sec base
- 1 min push
- 30 sec base
- 1 min push
- 30 sec base
- 1 min push
- 30 sec base
- 1 min push
- 30 sec base
- 1 min push
- 30 sec AO
- Collapse (member’s choice)
Floor Block 1 – 11 minutes circuit
- 8 each x single arm neutral grip step down
- 12 total x push up to alt rotation
- 8 each x lunge jack
- 15 stroke push row (check distance)
Floor Block 2 – 10.5 minutes rep & recover
- 3 rounds of:
- 1 min to complete:
- 12 x hip hinge swing AQAP
- 24 x high plank alt knee drive AQAP
- recover for remaining time
- 30 sec of bicycle crunches
- 1 min to complete:
- 3 rounds of:
- 1 min to complete:
- 12 x neutral grip push press AQAP
- 12 total x lateral hop over AQAP
- recover for remaining time
- 30 sec of low plank alt punch
- 1 min to complete:
- Finisher: Member’s choice:
- 1 min to complete
- 12 x hip hinge swing AQAP
- 24 x high plank alt knee drives AQAP
- recover for remaining time
- 30 sec of bicycle crunches
- 1 min to complete
- OR
- 1 min to complete:
- 12 x neutral grip push press AQAP
- 12 total x lateral hop over AQAP
- recover for remaining time
- 30 sec of low plank alt punch
- 1 min to complete:
Thursday 9 February 2023
The Workout
Tread Block 1
- 45 sec push
- 45 sec base
- 45 sec push
- 45 sec base
- 45 sec push
- 30 sec AO
Tread Block 2
- 30 sec AO
- 45 sec WR
- 30 sec AO
- 1 min WR
- 30 sec AO
- 75 sec WR
- 30 sec AO
Tread Block 3
- 45 sec push
- 45 sec base
- 45 sec push
- 45 sec base
- 45 sec push
- 30 sec AO
Tread Block 4
- 30 sec AO
- 1 min WR
- 30 sec AO
- 75 sec WR
- 30 sec AO
- 90 sec WR
- 30 sec AO
Floor Block 1 – 4.25 minutes back to back superset
- 8 x incline chest press
- 8 x TRX pull-up, rest
Row Block 1 – 5 minutes work & active recovery
- 8 x single arm squat
- 200m base row
Floor Block 2 – 4.25 minutes back to back superset
- 8 x seated low row
- 8 x TRX chest press, rest
Row Block 2 – 5.75 minutes work & active recovery
- 6 each x single arm deadlift
- 200m base row
- Repeat until finisher: 30 sec AO row
Friday 10 February 2023
