Blog

Fitness 21-25 January 2019

Monday

Back Squat
5 x 7
GHD Sit Ups
5 x 15
Every 2:30 Minutes

Walking Lunges DB
3 x 30
Handstand Push Ups or Dips
3 x 10
Every 3 Minutes

Workout of The Day

3 Rounds
21 Deadlifts 135/95
15 Lateral Barbell Burpees
9 Shoulder to Overhead

Then

1000 Meter Row

Tuesday

Machine Row
4 x 10
Box Jumps
4 x 10 24/30
Every 2 Minutes

V Grip Pull Ups
3 x 10
Backwards Bear Crawl
3 x 50′
Every 2:30 Minutes

Single Arm Row
4 x 10/10
Rainbows
4 x 10
Every 3 Minutes

Workout of The Day

5 Rounds on The 5:00 Minute Mark
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
20/14 Calorie Bike

Wednesday

Incline Bench Press
5 x 10
Pull Overs
5 x 3
Every 2 Minutes

Flat Bench Press
5 x 8
Rope Climbs
5 x 3
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Dips
Box Jump Overs

Rest 2 Minutes

500 Meter Row
1 Mile Air Bike
500 Meter Ski Erg

Chipper

Thursday

Front Squats

Friday

Chest/Back

Fitness 14-18 January 2019

Monday

Back Squat
6 x 3
Every 2 Minutes

Power Clean
6 x 1
Every 1:30 Minutes

On the 3:00 x 6 Rounds:
5 Front Squats (from the ground, up the weight every round)
25 Double Unders
15/12 Calorie Bike

Tuesday

Bench Press
6 x 6
Machine Row
6 x 10
GHD Sit Ups
6 x 10
Every 3:00 Minutes

3 Rounds
1 Minute at Each Station
Wallballs 20/14
Traditional Sit Ups
Box Jumps 20″
Push Press 75/55
Calorie Row
Rest

Wednesday

10 Minute AMRAP: Row for Meters

On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Kettlebell: 1.5/1.0

Rest 2 Minutes

1 Mile Air Bike
1000 Meter Ski Erg
1 Mile Air Bike

Then Mobility

Thursday

Deadlift
5 x 6
Every 2 Minutes

Workout of The Day

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Mobility 15 Minutes

2000 Meter Row

Friday

Incline Bench Press
5 x 10
Bicep Curl
5 x 10
Every 2:30 Minutes

Shoulder to Overhead
3 x 10
Hammer Curl
3 x 10
Every 2:30 Minutes

75/50 Calorie Bike
125 Double Unders
2K Row
125 Double Unders
75/50 Calorie Bike

Fitness 7-11 January 2019

Monday

Flat Bench
6 x 8
Chin Ups
6 x 8
Every 2:30 Minutes

Weighted Dips
5 x 5
Alternating Curls
5 x 20
Every 2 Minutes

French Press
5 x 10
GHD Sit Ups
5 x 15
Every 2 Minutes

Workout of The Day
2 Push Presses 115/80
2 Toes to Bar
2 Box Jump Overs 24/20
4 Push Presses 115/80
4 Toes to Bar
4 Box Jump Overs 24/20
6 Push Presses 115/80
6 Toes to Bar
6 Box Jump Overs 24/20

Up by 2’s Until Finish

Tuesday

Hang Power Clean + Front Squat
6 x 2 + 4
Every 2 Minutes

Barbell Walking Lunges
3 x 30
Ski Erg for Calories
3 x 15
Every 2:30 Minutes

Slide Board
3 x 50
Russian Twists
3 x 50
Every 2:30 Minutes

Reverse Hyper Extensions
3 x 10
Heavy Side Bends
3 x 10/10
Every 2 Minutes

Workout of The Day
20 Minute AMRAP
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Wednesday

Machine Row
4 x 10
Triceps Extension
4 x 10
Every 2:30 Minutes

Rear Delt Fly
4 x 15
V Grip Pull Ups
4 x 10
Every 2:30 Minutes

T Bar Row
4 x 10
Wall Balls
4 x 15
Every 2:30 Minutes

Workout of The Day
3:00 Calorie Row
2:00 Calorie Bike
1:00 Ski Erg or Burpees
Rest 1:00

Thursday

Team Workout

Friday

Flat Bench Press DB
5 X 10
v Grip Pull Ups
5 x 10
Every 2:30 Minutes

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

Workout of The Day
14 Minute AMRAP
7 Shoulder to Overhead 155,105
14 Chest to Bar Pull Ups or Ring Rows
21 Wall balls

Then Mobility

Fitness 31 December – 4 January 2019

Monday

For Time:
20 Calorie Row
19 Pull Ups or Ring Rows
20 Calorie Row
19 Burpees
20 Calorie Row
19 Wall Balls
20 Calorie Row
19 Step-ups or Box Jumps
20 Calorie Row
19 Kettlebell Swings 2.0/1.5

then

20 Minutes Stairs
20 Minutes Mobility

Tuesday

6 Rounds
Minute 1: 10 Flat Bench Dumbbell
Minute 2: 10 Back Squat
Minute 3: 10 GHD Sit Ups

Workout of The Day
18-15-12-9-6-3
Thrusters 75/55
Toes-to-Bars
Air Bike Calories

Wednesday

Machine Row
4 x 10
Triceps Extension
4 x 10
Every 2:30 Minutes

Single Arm Row
4 x 10/10
French Press
4 x 10
Every 2:30 Minutes

Rear Delt Fly
4 x 20
Dips
4 x 10
Every 2:30 Minutes

Workout of The Day
50-40-30-20-10
Sit Ups
Double Unders
12 Ring Rows after each round

Thursday

Team Workout
50 Kettlebell Swings 1.5/1.0
50 Calorie Air Bike
40 Box Jumps
50 Bar Facing Burpees
40 Box Jumps
50 Calorie Air Bike
50 Kettlebell Swings

Friday

Back Squats
6 x 10
Alternating Curl
6 x 20
Legit Push Ups
6 x 10
Every 3 Minutes

Deadlifts
4 x 8
Russian Twist
4 x 40
Every 2:30 Minutes

Workout of The Day
5 Rounds
1 Minute WallBalls 20/14#
1 Minute Kettlebell Swings 1.5/1.0
1 Minute Ski Erg
1 Minute Rest

Fitness 24-28 December 2018

Monday

12 Days of Christmas Workout

Tuesday

Rest

Wednesday

Thursday

Workout of The Day

30 Box Jumps 24/20
30 Jumping Pull-Ups
30 Kettlebell Swings 1.5/1.0
30 Lunges
30 Knees-to-Elbows
30 Push Press 45/35
30 Back Extensions
30 Wall Balls 20/14
30 Burpees
30 Double-Unders

Then

20 Minutes Stairmaster

Friday

Flat Bench Press DB
6 X 10
Machine Row
6 x 10
Every 2:30 Minutes

Dips
6 x 10
Single Arm Row
6 x 10/10
Every 2:30 Minutes

Team WOD

40 Toes to Bar
400 Meter Run with Partner all runs
20 Power Cleans 175/115
800 Meter Run
20 Power Cleans 175/115
400 Meter Run
40 Toes to Bar

Fitness 17-22 December 2018

Monday

Close Grip Bench Press
6 x 10
Hammer Curl
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes

Seated Shoulder Press
4 x 10
Barbell Curl
4 x 10
Knees to Elbows
4 x 10
Every 2:30 Minutes

Workout of The Day

30-20-10-20-30
Kettlebell Swings 2,1.5
Push-ups

Tuesday

Hang Clean + Front Squat
6 x 2 + 3
French Press
6 x 10
Every 2:30 Minutes

Back Squat
3 x 8
Triceps Extension
3 x 15
Every 3 Minutes

Workout of The Day
3 Rounds
30 DB Walking Lunges 30/15
20 GHD Sit Ups
10 Burpee Pull Ups

Rest 2 Minutes

3 Rounds
50 Slideboards
25 Sit Ups

Wednesday

2 Rounds

In 8 Minutes complete
1.5/1.2 Mile Air Bike
20 Wall Balls
Then AMRAP
Double Unders

Rest 2 Minutes

In 8 Minutes complete
1000m Row
Then AMRAP
20 Burpees
Then AMRAP
Butterfly Sit-ups

Then Mobility

Thursday

Deadlift
6 x 3
Hollow Rocks
6 x 30
Every 2:30 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155

Rest 2 Minutes

20-30 Minutes Stairs

Friday
Seated Shoulder Press
5 x 10
Strict Pull Ups
5 x 10
Every 2:30 Minutes

Dips
5 x 10
Ring Rows
5 x 15
Every 2:30 Minutes

Workout of The Day
4 Rounds
20 Paralette Push Ups
3 Rope Climbs
20/15 Calorie Bike
Rest 1 Minute

Fitness 10-15 December 2018

Monday

Chin Ups
5 x Max Reps
GHD Sit Ups
5 x 15
Every 2:30 Minutes

Single Arm Row
5 x 10/10
Russian Twists
5 x 30
Every 2:30 Minutes

Machine Row
4 x 10
Toes to Bar
4 x 10
Every 2 Minutes

Workout of The Day

1000m Row
21-15-9
Overhead Squats 115/75
Box Jump Overs
1000m Row

Tuesday

Back Squats
5 x 8
Side Bends
5 x 12/12
Every 2:30 Minutes

Reverse Lunge with Foot Elevated
4 x 10/10
Russian Twist
4 x 40
Every 2:30 Minutes

Single Leg RDL (DUMBBELL)
4 X 10/10
Barbell Rollout
4 x 10
Every 2:30 Minutes

Workout of The Day
15 Minute AMRAP
50/35 Calorie Bike
40 Sit ups
30 Chest to Bar Pull-ups
20 Alt. DB Snatches 70/50

Wednesday

Dips
5 x 10
Rear Delt Fly
5 x 15
Every 2 Minutes

Flat Bench Press (dumbbell)
5 x 10
GHD Sit Ups
5 x 12
Every 2:30 Minutes

Workout of The Day
“Jack”
20 Minute AMRAP
10 Push press 115/85
10 KB Swings, 1.5/1.0
10 Box jumps 24/20

Rest 1 Minute

2 Miles Air Bike

Thursday

Hang Power Clean + Power Clean
7 x 1 + 1
Every 2 Minutes

6 Rounds, On the 3 Minute
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Power Cleans

Climb in weight on the hang power clean. Score is slowest round.

Rest 1 Minute

Stairmaster
15-20 Minutes
Fat Burner Program

then Mobility

Friday

Overhead or Front Squat
5 x 5
Handstand Walk
5 x 18′
Every 2:30 Minutes

Deadlift
3 x 8
Paralette Push Ups
3 x 15-20
Every 3 Minutes

Workout of The Day
3 Rounds
10 Burpee Pull Ups
20 Box Jump Overs 24/20
30 Wallballs 20/14

Rest 2 Minutes

15 Minutes Stairmaster

Fitness 3-7 December 2018

Monday

Front or Overhead Squat
7 x 5
GHD Sit Ups
7 x 10-15
Every 2:30 – 3 Minutes

Split Stance Squats (leg on bench)
5 x 10/10
Hollow Rocks
5 x 30
Every 2:30 Minutes

Workout of The Day

60 Double Unders
30 Dumbbell Snatches 50/35
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches 50/35

Tuesday

Flat Bench Press
5 x 8
V Ups
5 x 10-12
Every 2:30 Minutes

Weighted Dips
5 x 8
Hollow Rocks
5 x 20-30
Every 3 Minutes

5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

1 Minute Rest Between Rounds

Wednesday

Overhead Squats
6 x 5
Barbell Roll outs
6 x 10
Every 3 Minutes

AMRAP 3
21 Front Squats 95/65
21 Bar Facing Burpees
Max Cal Row

Rest 2

AMRAP 3
18 Front Squats
18 Bar Facing Burpees
Max Cal Row

Rest 2

AMRAP 3
15 Front Squats
15 Bar Facing Burpees
Max Cal Row

Rest 2

AMRAP 3
12 Front Squats
12 Bar Facing Burpees
Max Cal Row

Thursday

V Grip Pull Ups
5 x Max Reps
Bench Dips with Hip Stretch
5 x 8/8
Every 2 Minutes

Pendlay Row
4 x 10
French Press
4 x 10
Every 2:30 Minutes

Barbell Row
4 x 10
Tricep Extension
4 x 10
Every 2:30 Minutes

Workout of The Day
5 Rounds
On the 4 Minute Mark
9 Burpee Box Jumps (24/20
15 Dumbbell Front Squats 50’s/35’s
21/15 Calorie Bike

Score is slowest round

Friday

Workout of The Day
Teams of 2
Team Barbara
20 Minute AMRAP
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Rest 2 Minutes

5000 Meter Row
Switch every 250 Meters

Then Mobility

Fitness 26-30 November 2018

Monday

Dirty Birdie

Tuesday

Front Squat
5 x 6
GHD Sit Ups
5 x 12-15
Every 2:30 Minutes

Back Squat
3 x 10
Hollow Rocks
3 x 40
Every 3 Minutes

Workout of The Day
15 Minute AMRAP
30 Double Unders
15 Power Cleans 115/80
30 Double Unders
15 Toes to Bar

Rest 3 Minutes
50 Calories Air Bike
60-70 RPM

Wednesday

Workout of The Day

2 Rounds
5 Rounds of “AB Cindy”
50/35 Calorie Bike or Row
5 Rounds of “AB Cindy”
50/35 Calorie Row or Bike

1 Round of “AB Cindy” = 5 Pull Ups, 10 Push Ups, 15 Traditional Sit Ups

Rest 2 Minutes

10-15 Minutes Stairmaster

Thursday

50-40-30-20-10
Rowing for Calories
Air Bike for Calories

then

15 Minutes Stairmaster

Friday

Flat Bench Dumbell
5 x 10
Barbell Row
5 x 10
V Ups
5 x 10
Every 2:30 Minutes

Flat Bench Barbell
5 x 8
Single Arm Row
5 x 10/10
GHD Sit Ups
5 x 10
EVery 2:30 Minutes

Dips
5 x 10
Pull Ups
5 x 10
Barbell Roll Outs
5 x 10
Every 2:30 Minutes

Workout of The Day

25 Hang Power Cleans 135/95
50 Box Jumps
25 Hang Squat Cleans

Fitness 19-24 November 2018

Monday

Front Squat or Overhead Squat
7 x 5
Barbell Rollouts
7 x 10
Every 2:30 Minutes

Power Cleans
5 x 2 Ascending
Every Minute on The Minute

Workout of The Day

5 Rounds on the 4:00
5 Power Cleans 185/135
10 Lateral Burpees
20/14 Calorie Bike

then

15 Minutes Stairs and or Mobility

Tuesday

Bench Press
5 x 8
Single Arm Row
5 x 10/10
Incline Dumbell Press
GHD Sit Ups
5 x 10-15
Every 3 Minutes

Incline DB Press
5 x 10
Barbell Row
5 x 8
Slam Ball Circuit
5 x 5-5-5
Every 3 Minutes

5 Rounds
4 Minute AMRAP
35/25 Calorie Bike
25 Kettlebell Swings 1.5/1.0
Max Double Unders in Time Remaining

1 Minute Rest Between Rounds

Wednesday

Back Squat
6 x 8
Hollow Rocks
6 x 30
Russian Twist
6 x 30
Every 3 Minutes

Workout of The Day

3 Rounds
12 Deadlifts 175/115
15 Box Jumps 24/20
12 GHD Sit Ups
500 Meter Row

Then

15 Minutes Stairmaster
Fatburner Level 10

Thursday

30 Wall Walks
60 Ring Rows
90 Toes 2 Bar
120 Double Unders
150 Squats
180 Air Bike

Seated Shoulder Press
5 x 10

75/50 Calorie Bike
20 Jumping Reverse Lunges
60/40 Calorie Bike
20 Jumping Reverse Lunges
45/30 Calorie Bike
20 Jumping Reverse Lunges
30/20 Calorie Bike
20 Jumping Reverse Lunges
15/10 Calorie Bike
20 Jumping Reverse Lunges

Friday

3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)