Blog

Fitness 18-22 November 2019

Monday

Incline Press db
5 x 10
T Bar Row
5 x 10
GHD Sit Ups
5 x 10
Every 3 Minutes

Shoulder to Overhead
5 x 8
Single Arm Row
5 x 10/10
Russian Twists
5 x 30
Every 3 Minutes

Workout of The Day
25-20-15-10-5
Push Ups
Sit Ups
Kettlebell Swings
10 Calories Air Bike after every round

Tuesday

Back Squats
6 x 8
Triceps Extensions
6 x 10
Hollow Rocks
6 x 15
Every 3 Minutes

Power Cleans
6 x 5
Bench Dips
6 x 10
Butterfly Sit Ups
6 x 15
Every 3 Minutes

Workout of The Day
3 Rounds
30 Walking Lunges 20/10
10 Burpees
10 Knees to Elbows
400 Meter Run

Wednesday

1 Mile Air Bike
20 Wall Balls
30 Kettlebell Swings
1 Mile Run
30 Kettlebell Swings
20 Wall Balls
1000 Meter Ski Erg

20 Minutes Stairmaster

Thursday

50 Slideboard
1000 Meter Ski Erg
1/2 Mile Air Bike
50 Russian Twist
50 Slideboard
1 Mile Run
50 Slide Board
50 Russian Twist
1/2 Mile Air Bike
1000 Meter Ski ERg
50 Slideboard

20 Minutes Stairmaster

Friday

T Bar Row
6 x 10
Box Jumps
6 x 10
GHD Sit Ups
6 x 10
Every 3 Minutes

Single Arm Row
5 x 10/10
Wall Balls
5 x 10
Ball Slams with Rotation
5 x 5/5/5
Every 3 Minutes

Workout of The Day
50-40-30-20-10
Double Unders
Row for Calories
Traditional Sit Ups

Fitness 11-15 November 2019

Monday

Flat Bench Press (db)
6 x 10
Machine Row
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes

Flat Bench Barbells
6 x 10
Kettlebell Row
6 x 10
Russian Twist
6 x 20
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Dips
Pull Ups
Box Jump Overs

Tuesday

1 Mile Run

3 Rounds
5 Push Ups
10 Ring Rows
15 Squats

3 Rounds
5 Pull Ups
10 Burpees
15 Box Jumps

3 Rounds
10 Med Ball Cleans
15 Sit Ups
20 Wall Balls

3 Rounds
10 GHD Sit Ups
15 Bench Dips
20 Russian Twists

3 Rounds
20 Calories Air Bike
30 Calories Ski Erg
40 Calories Rower

15 Minutes Stairmaster

Wednesday

Front Squat
6 x 8
French Press
6 x 10
Every 2:30

Deadlift
7 x 3
Triceps Extensions
7 x 10
Every 2 Minutes

Workout of The Day

Stairmaster
30 Minutes Level 10-12

Friday

T Bar Row
5 x 10
Box Jumps
5 x 10
GHD Sit Ups
5 x 10
Every 3 Minutes

Pull Ups
3 x 10
Wall Balls
3 x 15
Hollow Rocks
3 x 30
Every 3 Minutes

Machine Row
4 x 10
Push Ups
4 x 10
Slam Ball with Rotation
4 x 5/5/5
Every 3 Minutes

Workout of The Day
2k Row
or
1 Mile Run

Fitness 4-9 November 2019

Monday

Dips
5 x Max Reps
Pull Ups
5 x Max Reps
Every 2:30 Minutes

Flat Bench (db)
5 x 10
Single Arm Row
5 x 10/10
GHD SIt Ups
5 x 12
Every 3 Minutes

Workout of The Day
4 Rounds
12 Paralette Push Ups
12 Ring Rows
12 Box Jumps
250 Meter Row

Tuesday

3 Rounds
50 Slideboards
40 Russian Twists
30 Sit Ups
20 Box Jumps
10 Push Ups

Leg Press
3 x 12
Hammer Curl
3 x 24
Every 2:30 Minutes

Walking Lunges (bb)
3 x 20
Concentration Curl
3 x 10/10
Every 2:30 Minutes

Deadlift
6 x 6
Triceps Extension
6 x 10
Every 2:30 Minutes

Workout of The Day
1 Mile Air Bike
15 Minutes Stairmaster Level 12

Wednesday

2 Rounds
50 Double Unders
50 Jumping Jacks
800 Meter Run
1/2 Mile Air Bike
1000 Meter Row
1000 Meter Ski Erg

then

15 Minutes Stairmaster

Fitness 28-31 October 2019

Monday

Leg Press
4 x 15
Burpees
4 x 10
Every 2:30 Minutes

Walking Lunges (db)
3 x 30
Strict Pull Ups
3 x 10
Every 2:30 Minutes

Curtsy Squats
4 x 10/10
Burpee Pull Ups
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
50 Slideboards
40 Russian Twists
30 Traditional Sit Ups

Tuesday

Incline Bench Press
6 x 10
V Grip Pull Ups
6 x 10
Every 2:30 Minutes

Flat Bench Press (bb)
6 x 10
Machine Row
6 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
500 Meter Ski Erg
400 Meter Run
500 Meter Row

Wednesday

1 Mile Run
30 Wall Balls
30 GHD Sit Ups
30 Burpees
30 Kettlebell Swings
30 Sit Ups
30 Ring Rows
2000 Meter Row
20 Wall Balls
20 GHD Sit Ups
20 Burpees
20 Kettlebell Swings
20 Sit Ups
20 Ring Rows
1 Mile Air Bike

Thursday

Machine Row
4 x 10
Tricep Push Ups
4 x 15
Every 2:30 MInutes

Pull Ups
3 x 10
Triceps Extension
3 x 10
Every 2:30 Minutes

Deadlifts
6 x 6
French Press
6 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
3 Wall Walks
6 Jumping Pull Ups
9 Burpee Pull Ups
12 Calories Air Bike

Fitness 21-25 October 2019

Monday

Tuesday

Flat Bench Press (db)
6 x 10
Chin Ups
6 x 7
GHD Sit Ups
6 x 10
Every 3 Minutes

Flat Bench (bb)
6 x 10
Ez Curl
6 x 10
Slam Ball Complex
6 x 5/5/5
Every 3 Minutes

Workout of The Day
3 Rounds
10 Paralette Push Ups
15 Hammer Curls
20 4 count Mountain Climbers
300 Meter Ski Erg

Wednesday

Back Squat
4 x 8
Rope Climbs
4 x 4
Shoulder Mobility
4 x Remainder of Time
Every 3 Minutes

Front Squat
4 x 8
Backwards Bear Crawl
4 x 50′
Calf Mobility
4 x Remainder of Time
3:30 Minutes

Leg Press
4 x 10
Triceps Extensions
4 x 15
Low Back Mobility
4 x Remainder of Time
Every 3 Minutes

Workout of The Day
3 Rounds
10 Deadlifts 185/115
20 Bench Dips
30 Sit Ups
400 Meter Run

Thursday

1000 Meter Row
75/50 Calorie Air Bike
50 Russian Twists
25 Box Jump Overs 20″
50 Russian Twists
75/50 Calorie Air Bike
1000 Meter Row

15 Minutes Stairmaster
15 Minutes Mobility

Friday

Seated Shoulder Press (db)
5 x 10
Barbell Curl
5 x 10
V Ups
5 x 10
Every 2:30 Minutes

Shoulder Press/Push Press (bb)
5 x 5/5
Seated Hammer Curl
5 x 10
Hollow Rocks
5 x 20
Every 3 Minutes

Workout of The Day
4 Rounds
1 Minute Strict Pull Ups
1 Minute Legit Push Ups
1 Minute Calorie Row
1 Minute Rest

NEXT WEEK
Monday

Leg Press
4 x 15
Burpees
4 x 10
Every 2:30 Minutes

Walking Lunges (db)
3 x 30
Strict Pull Ups
3 x 10
Every 2:30 Minutes

Curtsy Squats
4 x 10/10
Burpee Pull Ups
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
50 Slideboards
40 Russian Twists
30 Traditional Sit Ups

Tuesday

Fitness 14-18 October 2019

Monday

Cardio 40-50 Minutes

Tuesday

Back Squat
6 x 5
Rope Climbs
6 x 4
Every 2:30 Minutes

Reverse Lunges (Bumpers)
3 x 10/10
GHD Sit Ups
3 x 15
Every 2:30 Minutes

Walking Lunges
3 x 20
Hollow Rocks
3 x 30
Every 3 Minutes

Workout of The Day
50-40-30-20-10 Calorie Row
10-20-30-40-50 Calorie C2 Bike

Friday

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

Dips
6 x 10
Single Arm Row
6 x 10/10
Toes to Rings
6 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
500 Meter Row
400 Meter Run
300 Meter Ski Erg

Fitness 7-11 October 2019

Monday

Front Squat
5 x 8
Handstand Push Ups
5 x 8
GHD Sit Ups
5 x 10
Every 3 Minutes

Leg Press
3 x 15
Toes to Bar
3 x 10
Every 2 Minutes

Walking Lunges
3 x 20
Burpees to 6″ Target
3 x 15
Every 2:30 Minutes

Workout of The Day
3 Rounds
20 Wall Balls
15 Sit Ups
10 Strict Pull Ups
12 Calories Air Bike

Tuesday

Hang Power Clean
7 x 2
Every 1:30 Minutes

Power Clean
7 x 1
Every 1:30 Minutes

Workout of The Day

10-9-8-7-6-5-4-3-2-1
Jumping Pull Ups
Bar Facing Burpees
Ball Slams

then

1 Mile Run
1/2 Mile Air Bike
10 Minutes Stairmaster

Wednesday

Flat Bench Press DB
5 X 10
Hammer Curl alt.
5 x 20
Hollow Rocks
5 x 20
Every 3 Minutes

Flat Bench Press
5 x 8
EZ Curl
5 x 10
V Ups
5 x 10
Every 3 Minutes

Machine Press
5 x 10
Chin Ups
5 x 8
Russian Twist
5 x 30
Every 3 Minutes

Workout of The Day
1000 Meter Row
800 Meter Run
1000 Meter Row

Thursday

3 Rounds
50 Air Squats
400 Meter Medicine Ball Run
30/24 Calorie Row
20 Calories Air Bike
50 Russian Twist

20 Minutes Stairmaster Level 10
Mobility

Friday

Handstand Push Ups
5 x 5
V Grip Pull Ups
5 x 10
Every 2:30 Minutes

Triceps Extension
5 x 10
Machine Row
5 x 10
Every 2 Minutes

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

Workout of The Day
5 Rounds
12 Ring Rows
10 Box Jumps
12 Triceps Push Ups
10 Calories Air Bike

Fitness 30 September – 4 October 2019

Monday

Incline Bench Press
5 x 10
Machine Row
5 x 10
Every 2 Minutes

Dips
5 x 10
Pendlay Row
5 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Burpee Pull Ups
15 GHD SIt Ups
10 Box Jump Overs
then
3 Rounds
10 Jumping Pull Ups
15 Box Jumps
10 Toes to Bar
then
1000 Meter Row

Tuesday

Back Squat
6 x 3
Triceps Extension
6 x 10
Every 2 Minutes

Back Squats
4 x 8
French Press
4 x 10
Every 2:30 Minutes

Reverse Lunge on Bumper Plate
3 x 10/10
Bench Dips w Stretch
3 x 10/10
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Knees to Elbows
10 Bar Facing Burpees
10 Deadlifts 135/95
400 Meter Run

Wednesday

Cardio

Thursday

Flat Bench DB
6 x 8
Pull Ups
6 x 8
GHD Sit Ups
6 x 10
Every 3 Minutes

Incline Bench DB
6 X 10
Pendlay Row
6 x 10
Hollow Rocks
6 x 30
EVery 3 MInutes

Workout of The Day

3 Rounds
600 Meter Run
40 Kettlebell Swings 1.5/1.0
.5 Mile Air Bike

Fitness 23-27 September 2019

Monday

Cardio

Tuesday

Hang Power Clean + Front Squat
7 x 2 + 6
GHD Sit Ups
7 x 12
Every 2 Minutes

Back Squat
3 x 10
Side Plank Pulses
3 x 12/12
Every 2:30 Minutes

Walking Lunges DB
3 x 30
Hollow Rocks
3 x 30
Every 2:30 Minutes

3 Rounds For Time
12 Box Jumps
21 Burpees
400 Meter Run

Wednesday

Machine Row
4 x 10
Bench Dips w/ Stretch
4 x 10/10
Every 2 Minutes

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

Deadlifts
4 x 10
Triceps Extension
4 x 10
Every 3 Minutes

4 Rounds
10 Pull Ups
20 Traditional Sit Ups
30 Russian Twist
200 Medicine Ball Run 35/20

Thursday

20 Wall Balls
12 Calorie Air Bike
20 Box Jump Overs
12 Calorie Air Bike
20 Box Jumps
12 Calorie Air Bike
20 Russian KBS
12 Calorie Air Bike
20 Power Swings
12 Calorie Air Bike
20 American KBS
400 Meter Run
20 Burpees
400 Meter Run
20 Sit Ups
400 Meter Run
20 Ball Slams
400 Meter Run
20 V Ups
400 Meter Run

Friday

Leg Press
5 x 12
Knees to Elbows
5 x 10
Hammer Curl
5 x 10
Every 3 Minutes

Back Squat
5 x 10
GHD Sit Ups
5 x 10
Concentration Curl
5 x 10/10
Every 3 Minutes

Reverse Lunges
4 x 10/10
Hollow Rocks
4 x 20
Chin Ups
4 x 10
Every 3 Minutes

Workout of The Day
7 Minute AMRAP
Burpees

Fitness 16-20 September 2019

Monday

Tuesday

600 Meter Run
60/40 Calorie Bike
100 Double Unders
2k Row
100 Double Unders
60/40 Calorie Bike
600 Meter Run

Wednesday

Incline Bench DB
6 x 10
Pull Ups
6 x 10
GHD Sit Ups
6 x 10
Every 3 Minutes

Shoulder to Overhead
6 x 10
Machine Row
6 x 10
Hollow Rocks
6 x 20
Every 3 Minutes

Workout of The Day
3 Rounds
30/24 Calorie Row
30 Traditional Sit ups
30 Single Dumbbell Hang Power Cleans 50/35*

*Switch arms every 5 reps

Thursday
2 Rounds
20 Box Jumpovers
20 Wall Balls
20 Ring Rows
20 Butterfly Sit Ups
20 Kettlebell Swings
20 Burpees
20 Reverse Hypers
20 Side Plank Pulses
20 Mountain Climbers
20 Squat Jumps
400 Meter Run

Friday

Back Squat
5 x 8
Pull Ups
5 x 5
Dips
5 x 10
Every 3 Minutes

Front Squat
5 x 8
Chin Ups
5 x 5
Flat Bench Press DB
5 X 10
Every 3 Minutes

Workout of The Day
2 Rounds
.5 Mile Air Bike
400 Meter Run
1000 Meter Row
400 Meter Run
500 Meter Ski Erg
400 Meter Run