Categorized as:

Fitness 13-17 November 2017

Monday

Back Squat
5 x 3
Every 2 Minutes

Back Squat
5 x 3
Every 2:30 Minutes

Workout of The Day
10 Rounds
5 Wall Balls 25/16
3 Handstand Push Ups
1 Power Clean 225/145

Rest 1 Minute

800 Meter Jog Cool Down
Ice your knees please

Tuesday

Power

Split Jerk
8 x 2
Every 1:30

Rest 3 Minutes

Skill

Max Distance Handstand Walk
2 sets

Strength

Weighted Dips
3 x 8-10
GHD Sit Ups
3 x 15
Every 3 Minutes

Workout of The Day

21-15-9
Toes to Bar
Ring Dips
GHD Sit Ups
Paralette Push Ups

Wednesday

Pendlay Row
7 x 7
Every 2 Minutes

Single Arm Row
4 x 10/10

Thursday

Gymnastics Skillwork
Active Recovery
Moderate Cardio

Friday

Front Squat
8 x 3
Dips
8 x Max Reps
Every 2:30 Minutes

Fitness 6-10 November 2017

Monday

Forward Roll, Handstand to Forward Roll
6 x 1
Single Arm Row
6 x 10
Every 2-2:30 Minutes

Reverse Roll to Handstand
4 x 1
T Bar Row
4 x 10
Every 2 Minutes

Workout of The Day
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Tuesday

DB Incline Bench Press
5 X 10
GHD Sit Ups
5 x 15
Every 2 Minutes

Push Press
5 x 7
V Ups
5 x 10-20
Every 2:30 Minutes

Workout of The Day
3 Rounds
5 Handstand Push Ups
3 Wall Walks
5 Box Jumps 30-42″
3 Strict Pull Ups
5 Strict Toes to Bar

Rest 1 Minute

1600 Meter Row
1600 Meter Run

Wednesday

Cleans + Front Squat
7 x 3 + 2
Every 2:30 Minutes

Romanian Deadlift
3 x 12u
Candlestick Roll
3 x 6
Every 2 Minutes

Front Rack Step Ups
3 x 10/10
Cartwheel
3 x 3/3
Every 2:30 Minutes

Workout of The Day

Thursday

Gymnastics Skillwork

Friday

Flat Bench
5 x 8
Strict Pull Ups
5 x Max Reps
GHD Sit Ups
5 x 15-20
Every 3 Minutes

Weighted Dips
5 x 8
Single Arm Row
5 x 10
Hollow Rocks
5 x 25
Every 3:30 Minutes

Fitness 25-29 September 2017

Monday

Strength

Back Squat
4 x 8
Chin Ups
4 x Max Reps
Every 3 Minutes

Back Squat
4 x 8
Burpee Pull Ups
4 x 8
Every 3 Minutes

Workout of The Day
Diane
21-15-9
Deadlift 225/155
Handstand Push Ups

Rest 1 Minute

1200 Meter Jog
1000 Meter Row
Cool Down

Tuesday

Incline Bench Press (DB Or Barbell)
5 x 10
GHD Sit Ups
5 x 15-25
Every 2:30 Minutes

Flat Bench Press
5 x 8
Hollow Rocks
5 x 20
Rainbows
5 x 5/5
Every 3 Minutes

Pike or Straddle Ups
5 x 5-10
Dips
5 x 10-15
Toes to Bar
5 x 10
Every 3 Minutes

Workout of The Day
21-18-15-12-9-6-3
Unbroken Wall Balls 30/20
Burpees

Fitness 18-22 September 2017

Split Jerk
14 x 1

Weighted Dips
6 x 8

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Pull Ups
Handstand Push Ups

Tuesday

Hang Cleans + Front Squats
8 x 2 + 2
Every 2:30 Minutes

Back Squats
3 x 10
Every 2:30

Workout of The Day For Time
21-15-9 or 3 x 15
Deadlifts 275/185
Box Jumps 30/24

Rest 2 Minutes

1200 Meter Run Cool Down
then extensive mobility

Wednesday

Thursday

Dirty Thirty

30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders

Fitness 11-15 September 2017

High Row or Seated Cable Row
4 x 10
GHD Sit Ups
4 x 25
Every 2:30 Minutes

Single Arm Row
4 x 10
Hollow Rocks
4 x 20
Every 2:30 Minutes

T Bar Row
4 x 10
Knees to Elbows
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
50 Double Unders
40 Traditional Sit Ups
30 Ring Rows

Tuesday

Incline Bench Press DB
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes

Flat Bench Press
5 x 10
Side Bends
5 x 15/15
Every 2:30 Minutes

Workout of The Day
5 Rounds
12 Dips
20 Wall Balls
12 Toes to Bar

Wednesday

Back Squat
6 x 6
Leg Lifts
6 x 20
Every 2:30 Minutes

Front Squats
3 x 8
GHD Sit Ups
3 x 25
Every 3 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Deadlift 275/205
Bar Facing Burpees

then

1200 Meter Cool Down

Thursday

Workout of The Day
1200 Meter Row
800 Meter Run
1200 Meter Row
800 Meter Run
1200 Meter Row

then extensive mobility

Friday

Single Arm Row
6 x 10
GHD sIT uPS
6 X 25
eVERY 2:30 Minutes

Workout of The Day
TK”
20 mINUTE AMRAP
8 Strict Pull Ups
8 Box Jumps 36/30
12 Kettlebell Swings 2.0/1.5

Rest 2 Minutes
2k Row

Fitness 4 – 8 September 2017

Monday

Labor Day Workout

800 Meter Run
100 Double Unders
3 Rope Climbs
80 Air Squats
3 Rope Climbs
60 Wall Balls
3 Rope Climbs
40 Kettlebell Swings
3 Rope Climbs
20 Chest to Bar Pull Ups
800 Meter Run

Tuesday
Flat Bench Press
7 x 7
Single Arm Row
7 x 8/8
GHD Sit Ups
7 x 15-20
Every 3:30 Minutes

Seated Shoulder Press
6 x 10
Weighted Pull Ups
6 x 10
Traditional Sit Ups
6 x 20
Every 3 Minutes

Workout of The Day
7 Minute Burpee AMRAP

Wednesday

Back Squat
7 x 7
Paralette Push Ups
7 x 8-10
Every 2:30 Minutes

Romanian Deadlift
5 x 10
Barbell Rollout
5 x 12
Every 2:00 Minutes

Walking Lunges Barbell
3 x 20
Ring Rows
3 x 15
Every 2:30 Minutes

3 Rounds
25 Kettlebell Swings 2.0/1.5
25 Sit Ups
400 Meter Run

Rest 1 Minute

50 Calories Airdyne for Time

Thursday

5 Rounds
1000 Meter Row
800 Meter Run

20 Minutes Stairmaster

Friday
Zeus

Fitness 28-1 August 2017

Monday

Incline Bench Press
5 x 8

Split Jerk
7 x 1

Flat Bench Press
6 x 6

12.3

Tuesday

Back Squat
6 x 5
Every 2 Minutes

Reverse Lunges
4 x 10/10
Toes to Rings
4 x 15
Every 2:30 Minutes

Split Squats Bench
4 x 10/10
Kneeling Ball Slams
4 x 10/10
Every 2:30 Minutes

5 Rounds
10 Deadlifts 275/175
15 Wall Balls
10 Lateral Burpees

Wednesday

Single Arm Row
5 x 10
Butterfly Sit Ups
5 x 15

Barbell Row
5 x 10
Burpees
5 x 8
Every 2 Minutes

Strict Pull Ups
5 x 10
Ass to Grass Squats
5 x 20
Every 3 Minutes

Workout of The Day
3 to 5 rounds
500 Meter Row
400 Meter Run

Thursday

Run 5k/3.1 Miles for Time
Then Extensive Mobility

Friday

Power/Strength

Power Clean + Front Squat
5 x 1 + 3
Strict Handstand Push Ups
5 x 2
Every 2:00 Minutes

Workout of The Day
Holleyman
30 Rounds for Time or 20 Rounds Scaled
5 Wall Balls 20/14
3 Handstand Push Ups
1 Power Clean 225/155

Monday
Flat Bench Press
7 x 7
Single Arm Row
7 x 8/8
GHD Sit Ups
7 x 15-20
Every 3:30 Minutes

Seated Shoulder Press
6 x 10
Weighted Pull Ups
6 x 10
Traditional Sit Ups
6 x 20
Every 3 Minutes

Workout of The Day
7 Minute Burpee AMRAP

Tuesday

Back Squat
7 x 7
Paralette Push Ups
7 x 8-10
Every 2:30 Minutes

Romanian Deadlift
5 x 10
Barbell Rollout
5 x 12
Every 2:00 Minutes

Walking Lunges Barbell
3 x 20
Ring Rows
3 x 15
Every 2:30 Minutes

3 Rounds
25 Kettlebell Swings 2.0/1.5
25 Sit Ups
400 Meter Run

Rest 1 Minute

50 Calories Airdyne for Time

Friday
Zeus

Fitness 21-25 August 2017

Monday

Incline Bench Press Dumbell
5 x 10
GHD Sit Ups
5 x 20-25
Every 2:30 Minutes

Flat Bench Press
5 x 8
Sledgehammer to Tire
5 x 10/10
Every 3 Minutes

Workout of The Day
“Nate”
20 Minute AMRAP
2 Muscle Ups or 4 Strict Pull Ups
4 Handstand Push Ups
8 Kettlebell Swings 2.0/1.5

Tuesday

Back Squat
6 x 6
Partner Med Ball Toss
6 x 10/10
Every 2:30 Minutes

Romanian Deadlift
3 x 10
Russian Twist
3 x 10/10
Every 2:30 Minutes

Workout of The Day
15 Minute AMRAP
10 Front Squat 155/195
12 Ring Rows w/ feet elevated
10 Box Jumps 24/20
12 Toes to Bar

Rest 1 Minute

2 Rounds
400 Meter Run
300 Meter Row

Wednesday

1 Hang Power Clean + 1 Power Clean
10 x 1 + 1
Every 1:30 Minutes

Power Cindy
20 Minute AMRAP
1 Power Clean 185/125
5 Pull Ups
10 Push Ups
15 Squats

Rest 2 Minutes

2 Rounds
40 Calories Air Dyne
400 Meter Run

Thursday

Workout of The Day
For Time
Fat Amy
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Rest 2 Minutes

1200 Meter Row
800 Meter Run

Friday

Strength
Deadlift
6 x 2
L Hang Pull Ups
6 x 3
Wall Walks
6 x 2
Every 3 Minutes

Workout of The Day
Zimmerman
25 Minute AMRAP
11 Chest to Bar Pull Ups
2 Deadlifts 315/220
10 Handstand Push Ups

10 Minutes Mobility

Fitness 14-18 August 2017

Monday

Fight Gone Bad
1 Minute at Each Station
5 Rounds
Wall Balls
Kettlebell Swings 2.0/1.5 or Sumo Deadlift High Pull 75/55
Box Jumps 24/20
Push Press 75/55
Row for Calories
Rest 1 Minute Between Rounds

Rest 2 Minutes

Stairmaster 20 Minutes or
2 Mile Run

Tuesday

Deadlift
6 x 5
Handstand Walks 18′
6 x 1
Every 2:30 Minutes

Weighted Pull Ups
4 x 8
Stretch Lower Body
Every 3 Minutes

3 Rounds
12 Pull Ups
21 GHD Sit Ups
12 Burpees
500 Meter Row

Wednesday
Split Jerk
10 x 2
Every 1:30 Minutes

Workout of The Day
800 Meter Run
30 Legit Push Ups
30 Weighted Traditional Sit Ups
30 Squat Jumps
20 Plyometric Push Ups
20 Toes to Bar
20 Squat Jumps
10 Handstand Push Ups
10 Box Jumps 30″
10 Weighted Toes to Bar
800 Meter Run

Thursday
Pendlay Row
6 x8
Barbell Rollout
Every 2:30 Minutes

Single Arm Row
6 x 10
Kneeling Ball Slam
6 x 6/6
Every 2:30 Minutes

Wod
1 Mile Run
50 Burpees
100 squats
150 Double Unders

Friday
Front Squat
10 x 3
Hollow Rocks
10 x 15-20
Every 2:30 Minutes

Workout of The Day
3 Rounds
50 Lunges 40/25
40 Kettlebell Swings 1.5/1.0
30 Sit Ups
200 Meter Run

Fitness 7-11 August 2017

Back Squat
8 x 8
GHD Sit Ups
8 x 20
Every 3 Minutes

Romanian Deadllift
4 x 10
Russian Twist
4 x 20
Every 2 Minutes

3 Rounds
30 Walking Lunges DB 35/25
30 Sit Ups
30 Push Ups

Tuesday

Power Snatch
9 x 2
Every 1:30

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Push Press 155/105

Rest 1 Minute

2000 Meter Row
15 Minutes Stairmaster or 1.5 Mile Run

Wednesday

Hang Power Clean
9 x 2
Every 1:30

Workout of The Day
3 Rounds
25 Wall Balls 20/14
25 GHD Sit Ups
25 Kettlebell Power Swings 1.5/1.0