Blog

Fitness 21-25 May 2018

Monday

Dirty Thirty

then

1 Mile Run

Tuesday

Flat Bench Dumbbell
5 x 10
Machine Row
5 x 10
Every 2 Minutes

Flat Bench Barbell
5 x 8
Single Arm Row
5 x 10/10
Every 2:30 Minutes

Weighted Dips
5 x 8
Pendlay Row
5 x 10
GHD Sit Ups
5 x 15-20
Every 3 Minutes

French Press
3 x 15
Strict Pull Ups
3 x Max Reps
Every 3 Minutes

Workout of The Day
4 Rounds
10 Ring Rows
10 Push Ups
10 Toes to Bar
200 Meter Run

Wednesday

Workout of The Day
Teams of 3
For Time: (30 Minute Time Cap)
90/60 Calorie Bike, 75 Kettlebell Swings, 75 Double Unders
90/60 Calorie Bike, 60 Kettlebell Swings, 60 Double Unders
90/60 Calorie Bike, 45 Kettlebell Swings, 45 Double Unders
90/60 Calorie Bike, 30 Kettlebell Swings, 30 Double Unders
90/60 Calorie Bike, 15 Kettlebell Swings, 15 Double Unders

then

15 Minutes Stairmaster or
2 Rounds 500 Meter Row, 600 Meter Run

Thursday

Back Squat
6 x 5
Rope Climb
6 x 3
Every 2:30 Minutes

Front Squat
3 x 8
Hollow Rocks
3 x 40
Every 3 Minutes

Workout of The Day
5 Rounds of “Cindy”
30 Front Squats 135/95
1,000 Meter Row

Friday

Workout of The Day

Fitness 14-19 May 2018

Monday

Back Squat
4 x 5
Bench Dips
4 x 15
EVery 2 Minutes

Back Squat
4 x 5
French Press
4 x 15
Every 2:30 Minutes

Romanian Deadlift
3 x 12
Legit Push Ups
3 x 15
Every 2 Minutes

13 Minute AMRAP
50 Dumbbell Snatches 50/35
40 Burpees
30 Toes to Bar or GHD Sit Ups
20 Handstand Push-ups or Hand Release Push Ups

Tuesday

WODS only

3 Rounds
3 Minute Calorie Row
2 Minute Calorie Bike or Calorie Ski Erg
1 Minute Traditional Sit Ups
Rest 2 Minutes Between Rounds

Rest 2 Minutes then

60 Double Unders
50 Russian Twists 10/8
40 Butterfly Sit up
30 Russian Kettlebell Swingsswings
20 2 Push Up Burpees
10 Burpee Pull Ups

Rest 2 Minutes then

1200 Meter Cool Down

Wednesday

6 Rounds
Minute 1: 10 Incline Press
Minute 2: 10 Machine Row
Minute 3: 15 GHD Sit Ups

5 Rounds
Minute 1: 10 Flat Bench Pres
Minute 2: 10 V Grip Pull Ups
Minute 3: 10/10 Side Bends

Workout of The Day

For Time:
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Air Bike or Rower

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

Thursday

1 Mile Run
2000 Meter Row
1 Mile Run

then

15 Minutes Stairmaster
and 15 Minutes Mobility

Friday

Fitness 7-11 May 2018

Monday

Incline Bench Press
5 x 10
Strict Knees to Elbow (opposite)
5 x 10
Every 2:30 Minutes

Weighted Dips
5 x 10
Ball Slams
5 x 5/5
Every 2:30

Workout of The Day
5 Rounds
15 Push Ups
15 Kettlebell Swings
15 GHD Sit Ups
400 Meter Run

or

5 Rounds
15 Push Ups
15 Kettlebell Swings
15 GHD Sit Ups

then

3000 Meter Row

Tuesday

Back Squat
7 x 5
Pull Over
7 x 2
Every 2 Minutes

Reverse Lunge Alternating BB
5 x 20
V UPS
5 x 20
Every 2 Minutes

Romanian Deadlift
3 x 10
Push Ups
3 x 20

Workout of The Day
15 Minute AMRAP
60 Double Unders
30 Wallballs 20/14
15 Deadlifts 135/95

Wednesday

Pendlay Row
5 x 8
Leg Lifts
5 x 15
Every 2 Minutes

Single Arm Row
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes

20 Minute AMRAP
2 Rounds of Strict “Cindy”
Row for Calories 20/14
200 Meter Run

Thursday

1000 Meter Row
800 Meter Run
1000 Meter Row
800 Meter Run
1000 Meter Row

then 40 Minutes Mobility

Friday

Overhead Squats
6 x 6
Rope Climbs
6 x 3
Every 2:30 Minutes

Hang Squat Clean + Front Squat
6 x 2 + 2
Every 2 Minutes

AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 2 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 2 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 2 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

Fitness 30 April – 4 May 2018

Monday

Shoulder to Overhead
5 x 6
GHD Sit Ups
5 x 15
Every 2:30 Minutes

Incline Dumbell Press
5 x 10
Chin Ups
5 x 10
Every 2:30 Minutes

60 Push Ups
5 Minute Time Cap

7 Minute AMRAP
7 Thrusters 95/65
7 Pull Ups
7 Calories Air Bike

Rest 3 Minutes

1 Mile Run or 3k Row

Tuesday

Hang Squat Cleans + Front Squats
6 x 2 + 2
Every 2:30 Minutes

Slideboards
5 x 40
Side Bends
5 x 15/15
8 Minute Time Cap

“Under the Lights”
8 Minute AMRAP
3 Hang Squat Clean 95/65
3 Toes to Bar
6 Hang Squat Clean 95/65
6 Toes to Bar
9 Hang Squat Clean 95/65
9 Toes to Bar

Up by (3) reps each round

Wednesday

Machine Row
4 x 10
Barbell Roll Out
4 x 10
Every 2 Minutes

Pendlay Row
5 x 10
Russian Twist
5 x 20
Every 2:30 Minutes

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

rest 3 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

rest 3 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Thursday

10 Rounds
12 Push Ups
12 Sit Ups
12 Ring Rows

Rest 5 Minutes ( Mobility )

3 Rounds
1000 Meter Row
800 Meter Run

then

MOBILITY

Friday

Overhead Squats

Fitness 23-27 April 2018

Back Squats
6 x 8
Dumbell Bicep Curls
6 x 20
Every 2:30

Reverse Lunges
4 x 20
GHD Sit Ups
4 x 20-25
Every 2:30 Minutes

16 Minute AMRAP
30 Double Unders
15 Wallballs 20/14
30 Double Unders
15 Kettlebell Swings 1.5/1.0

Tuesday

Flat Bench Dumbell
4 x 10
Rope Climbs
4 x 3
Every 2-2:30 Minutes

Flat Bench Barbell
4 x 8-10
Pull Overs
4 x 2
Every 2:30 Minutes

Dips
4 x Max Reps
Strict Toes to Bar
4 x 10
Every 2 Minutes

Workout of The Day
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row

Wednesday

Machine Row
3 x 10
Bench Dips
3 x 15
Every 2 Minutes

T Bar Row
3 x 10
French Press
3 x 15
Every 2 Minutes

Single Arm Row
4 x 10/10
Tricep Extensions
4 x 15
Every 2:30 Minutes

Workout of The Day
20 Minute AMRAP
5 Strict Pull-ups
10 Push-ups
15 Calorie Row

Thursday

400 Meter Jog
40 Calories Ski Erg
1000 Meter Row
40 Calories Air Bike

12 Minutes Mobility

In 90 seconds:
AMRAP Burpee Pull Ups
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Strict Toes to Bar or straight leg raises with back support where able
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Calories on Rower
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Wall Balls

In 90 seconds:
50 Double Unders
AMRAP Kettlebell Swings 1,5/1.0
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Calories on Air Bike
Rest 30 seconds

400 Meter Jog
40 Calories Ski Erg
1000 Meter Row
40 Calories Air Bike

Friday

Overhead Squat
6 x 6
Side Bends
6 x 10/10
Every 2:30 Minutes

Front Squat
4 x 5
Russian Twists
4 x 20
Every 2:30 Minutes

Workout of The Day

For Time:
10 Power Cleans 135/95
50 Air Squats
10 Front Squats 135/95
50 Air Squats
10 Push Jerks 135/95
50 Air Squats
10 Clusters or Thrusters 135/95

Fitness 16-20 April 2018

Monday

Overhead Squats
6 x 6
Rope Climbs
6 x 3
Every 2:30 Minutes

Front Squat
3 x 6
Toes to Rings
3 x 20
Every 2:30 Minutes

Workout of The Day

Alternating On the Minute x 14 (7 Rounds):
Odd – 20/14 Calorie Bike
Even – 1 Minute Max Medicine Ball Squat Cleans (20/14)

Tuesday

Deadlifts
8 x 8
Handstand Walk or Kick Ups
8 x 12-18′ (5)
Every 3 Minutes

Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Bike
50 Kettlebell Swings (53/35)

Wednesday

50 Strict Pull Ups

Single Arm Row
3 x 10

2 Rounds For Time:
400 Meter Run
26 Ring Rows
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Burpees
400 Meter Run
26 Air Squats
400 Meter Run
26 Calories Air Bike

Thursday

Bench Press
8 x 8
GHD Sit Ups
8 x 15-20
Every 2:30 Minutes

Seated Shoulder Press
4 x 8
Toes to Rings
4 x 10
Every 2:30 Minutes

AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand-Release Push-ups

Fitness 2-6 April 2018

Monday

Back Squat
5 x 5
Handstand Walk
5 x 18-24′
Every 2:30 Minutes

Front Squat
3 x 8
Rope Climbs
3 x 3
Every 3 Minutes

Romanian Deadlifts
3 x 10
GHD Sit Ups
3 x 20

Workout of The Day
3 Rounds
3:00 Minutes Row for Calories
2:00 Minutes Air Bike for Calories
1:00 Minute Burpees
2:00 Minutes Rest Between Rounds

Wednesday

Bench Press
5 x 8
Bicep Curls
5 x 10
Every 2 Minutes

Dips
5 x 8
Hammer Curls
5 x 10
Every 2:30 Minutes

Seated DB Press
3 x 8-10
Barbell Curls
3 x 21
Every 3 Minutes

wod

10 Minute AMRAP
3 Strict Handstand Push Ups
3 Rope Climbs
30 Double Unders

Fitness 26 March to 1 April 2018

Monday

Strict Handstand Push Ups
3 x Max Reps
Strict Toes to Bar
3 x Max Reps
Every 90 Seconds

5 x 2 Push Press + 1 Split Jerk
5 x 20-25 GHD Sit Ups

Workout of The Day
3 Rounds
20′ Handstand Walk
20 Box Jumps
20 Burpees
20 Traditional Sit Ups

Tuesday

Back Squat
6 x 8
French Press
6 x 10
Every 2:30 Minutes

Walking Lunges (Dumbells)
3 x 20
Bench Dips
3 x 15
Every 2:30 Minutes

Romanian Deadlift
3 x 10
Lateral Burpees
3 x 10
Every 2 Minutes

Fitness 12-16 March 2018

Monday

Back Squats

Tuesday

Machine Row (seated or high row)
5 x 10
GHD Sit Ups
5 x 15-20
Every 2:30 Minutes

Single Arm Row
5 x 10/10
Ball Slams
5 x 5
Every 2:30 Minutes

OPEN
“Four by Four”
EMOM x 16 4 Rounds:
Minute 1: 7 Wall Balls 25/16 + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps 24/20
Minute 3: 7 Power Snatches 75/55 + 7 Overhead Squats 75/55
Minute 4: 15/12 Calorie Row

Fitness 5-9 March 2018

Monday

Warm Up

Texas Push Ups
10-8-6-4-2
Chin Ups
10-8-6-4-2
5 Minute Time Cap

Workout of The Day

3 Rounds
400 meter Run
21 Kettlebell Swings 1.5/1/0
15 Knees-to-Elbow
9 Ring Dips

Incline Dumbell Press
5 x 10
Ball Slam with Rotation
5 x 10/10
Every 2:30 Minutes

Push Press
5 x 5
Heavy Side Bends
5 x 10/10
Every 2 Minutes

Seated Dumbell Press
5 x 10
Russian Twist
5 x 20
Every 2:30 Minutes

Tuesday

Slideboard
3 x 50
I go, You go
7 Minute time Cap

Front Squat
5 x 5
Ab Bicycles
5 x 20
Every 2 Minutes

Deadlift
3 x 8
IT Band Mobility
3 x L/R
Every 3 Minutes

Front Rack Box Step Ups
3 x 20
I go, you go
7 Minute Time Cap

Team WOD
50-40-30-20-10
Partner Wall Balls
Burpees to 6″ Target

Wednesday

Machine Row
5 x 10
GHD Sit Ups
5 x 15-25
Every 2 Minutes

Strict Pull Ups
4 x Max Reps (no kipping)
Bench Dips
4 x 15-20
Every 2:30 Minutes

Single Arm Row
3 x 10-15
French Press
3 x 15
Every 3 Minutes

Workout of The Day
5 Rounds
1:00 Calorie Bike
1:00 Kettlebell Swings
1:00 Double Unders
1:00 Rest

Thursday

Handstand to Forward Roll to Reverse Roll
6 x 1+1+1
I go, You go

For Time
50 Walking Lunges
20 Pull-Ups
25 Box Jumps (20 in)
20 Double-Unders
20 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 GHD Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Rope Climbs (15ft)

Friday

Heavy Flat Bench Press
6 x 10
Strict Toes to Bar
6 x 10
Every 2 Minutes

Weighted Dips
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes

Workout of The Day

20 Minute AMRAP
Mary or Cindy

Cindy
5 Pull Ups
10 Push Ups
15 Squats

Mary
5 Handstand Push Ups
10 Pistols
15 Pull Ups