Blog

Fitness 12-17 November 2018

Monday

Warm Up
5 Rounds
8 Push Ups
10 GHD Sit Ups
8 Calories Air Bike

Mobility 5 Minutes

Overhead Squats
6 x 5
Strict Toes to Bar
6 x 10-12
Every 2:30 Minutes

Workout of The Day

20 Minute AMRAP
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining:
Max Rounds “Cindy”

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Then Mobility

Tuesday

Hang Cleans + Front Squat
7 x 3 + 3
Cartwheels + Pull Over
7 x 3 + 3
every 3 minutes

15-12-9-6-3
Hang Power Cleans (135,95)
Shoulder to Overhead
GHD Sit Ups

Wednesday

Machine Row
5 x 10
Tricep Extensions
5 x 10
Every 2 Minutes

Pendlay Row
5 x 10
French Press
5 x 10
Every 2 Minutes

Single Arm Row
5 x 10/10
GHD Sit Ups
5 x 15
Every 3 Minutes

Workout of The Day

3 Rounds
1 Minute Max Calories on the Rower
:30s Max Push-ups
:30s Rest
1 Minute Max Calories on the Rower
:30s Max Strict Pull-ups
:30s Rest

Thursday

80/65 Calorie Row or Ski
70 Sit-ups
60 Kettlebell Swings (1.5,1)
50 Box Jumps
40/30 Calorie Bike
30 Toes to Bar
20 Burpees

Friday

Back Squat
7 x 3
EZ Curl
7 x 10
Every 2-3 Minutes

Deadlift
3 x 3
Push Up
3 x 20-25
Every 3 Minutes

Alternating Reverse Lunges
3 x 20
Hammer Curl
3 x 15
Every 2:30 Minute

20 Minute AMRAP
5 Front Squats 155/105
8 Bar Facing Burpees
200m Medicine Ball Run

Monday

10 Minute AMRAP
7 Power Snatches 75/55
7 Thrusters
49 Double Unders

Fitness 5-10 November 2018

Monday
Standing Curl and Press
5 x 10
GHD Sit Ups
5 x 15
Every 2 Minutes

Flat Bench Press
5 x 8
Strict Pull Ups
5 x Max Reps
Every 3 Minutes

Weighted Dips
3 x 8
Trap Bar Deadlifts
3 x 8
Every 2:30 Minutes

Workout of The Day

In 7 Minutes:
500m Row
400m Run
Then AMRAP
Wallballs

Rest 2 Minutes

In 7 Minutes Complete:
500m Row
400m Run
Then AMRAP
Double Unders

Tuesday

32 Minute
Every Minute on The Minute
1. x Calories Row
2. 200m sprint
3. x Calories Air Bike
4. Rest/Stretch Calves
5. x Calories Row
6. 200m Sprint
7. x Calories Air Bike
8. Rest/Stretch Calvies
….etc

Then

20 Minutes Stairmaster

Wednesday

Overhead Squat (From the Ground)
7 x 5
Ring Rows with Feet Elevated
7 x Max Reps
Every 3 Minutes

30-20-10
Hang Power Snatches 75,55
Box Jumps 24/20
Toes to Bar
Air Bike

Thursday

Workout of The Day

100/80 Calories Air Bike
50 Wallballs 20,14
100/80 Calories Air Bike

Friday
Front or Back Squat
7 x 5
Side Bends
7 x 10/10
Every 3 Minutes

1-2-3-4-5-6-7-8-9
Clean and Jerk
*9 Burpee Lateral jumps after each set.

Fitness 29 October – 2 November 2018

Monday

Chin Ups
5 x 10
GHD Sit Ups
5 x 12
Every 2 Minutes

Pendlay Row
5 x 10
Supine Leg Lifts
5 x 12
Every 2:30 Minutes

Single Arm Row
5 x 10
Barbell Rollout
5 x 12
Every 2:30 Minutes

Workout of The Day
5 Rounds
15 Wall Balls
20/15 Calories Row

Tuesday

Front or Overhead Squat
7 x 7
Side Bends
7 x 10/10
Every 2:30 Minutes

Romanian Deadlifts
3 x 12
Ball Slams
3 x 6
Every 2:30 Minutes

Workout of The Day

21 Hang Power Cleans 135/95
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans 135/95
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans 135/95
9 Lateral Barbell Burpees
50 Double Unders

Wednesday

Flat Bench Dumbells
5 x 10
V Grip Pull Ups
5 x 10
Every 2 Minutes

Flat Bench Barbell
5 x 8
Hammer Curl
5 x 10
Every 2:30 Minutes

Dips
5 x Max Reps
Barbell Curl
5 x Max Reps (35-65#)
Every 3 Minutes

10 Minute AMRAP
Row for Calories

On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches

Dumbbell 50/35

Thursday

Back Squat
6 x 8
Ball Slam with Rotation
6 x 4/4
Every 3 Minutes

Workout of The Day

10 Rounds
3 Wall Walks
6 Deadlifts 225/155
12 Ring Rows
21 Double Unders

Rest 1 Minute

1200 Meter Jog

Fitness 22-27 October 2018

Monday

Dips
5 x 10-15
GHD Sit Ups
5 x 15
Every 2 Minutes

Bench Press
5 x 8
Russian Twists
5 x 30
Every 2:30 Minutes

Seated Shoulder Press
3 x 10
Rainbows
3 x 10
Every 2:30 Minutes

Workout of The Day
18 Minute AMRAP

30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

Tuesday

Back Squats
7 x 5
Side Plank Pulses
7 x 12/12
Every 2:30 Minutes

Walking Lunges
3 x 30
Barbell Rollouts
3 x 10
Every 3 Minutes

Workout of The Day

21 Front Squats 135/95
5 Rope Climbs
15 Front Squats
4 Rope Climbs
9 Front Squats
3 Rope Climbs

Wednesday

Seated Cable Row
4 x 10
Burpees
4 x 10
Every 2 Minutes

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

Single Arm Row
5 x 10/10
Tricep Extension
5 x 10
Every 2:30 Minutes

5 Minute AMRAP
Buy-In: 400 Meter Run
Followed By…
21 Pull-ups or Ring Rows
21/15 Calorie Bike or Rower

Rest 2 Minutes

5 Minute AMRAP
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Bike or Rower

Rest 2 Minutes

5 Minute AMRAP
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups or Ring Rows
9/6 Calorie Bike

Thursday

Deadlifts
4 x 10
Burpee Box Jumps
4 x 10
Every 2:30 Minutes

3 Rounds
20 Deadlifts 135/95
200 Meter Run
20 Wallballs 20/14
200 Meter Run

3 Minute Rest

15-20 Minutes Stairmaster

Then Mobility

Friday

Incline Dumbell Press
6 x 10
GHD Sit Ups
6 x 15
Every 2:30 Minutes

Flat Bench Press
6 x 8
Side Bends
6 x 12/12
EVery 2:30 Minutes

Workout of The Day
7 Minute AMRAP
Burpees
5 Pull Ups on The Minute

Rest 2 Minutes

800 Meter Run
50 Kettlebell Swings 2.0/1.25
800 Meter Run

Fitness 15-20 October 2018

Monday

Warm Up
200 Meter Jog
15/10 Calorie Bike
10 Burpees
50 Double Unders
10 Burpees
15/10 Calorie Bike
200 Meter Jog

15 Minutes Mobility

“Pyramid Helen”
Run 1200 meters
63 Kettlebell swings 1.5/1
36 Pull-ups
Run 800 meters
42 Kettlebell swings 1.5/1
24 Pull-ups
Run 400 meters
21 Kettlebell swings 1.5/1
12 Pull-ups

Then Mobility

Tuesday

Front Squat
7 x 5
Weighted Dips
7 x 5
Every 2:30 Minutes

Workout of The Day
30-20-10
Hang Squat Cleans 75,55
Dips

Wednesday

21-18-15-12-9
Wallballs 20/14
Pull-ups
Calorie Row
200 Meter Run After Each Round

then
50 Calories Ski Erg
50 Calories Air Bike or 10 Minutes Stairmaster

Thursday

For Time:
1500m Row
50 burpees or Calories Air Bike
150 Double Unders
1500m ski
1.5 Mile Run

Friday

Deadlift
4 x 7
French Press
4 x 10
Every 2 Minutes

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

Workout of The Day

20 Minute AMRAP
10 Burpees
20 Squats to Med Ball
30 Sit Ups
40 Russian Twists

Monday

21 Front Squats 135,95
5 Rope Climbs
15 Front Squats
4 Rope Climbs
9 Front Squats
3 Rope Climbs

Fitness 8 – 12 October 2018

Monday

Tuesday

Back Squat
7 x 7
GHD Sit Ups
7 x 15-20
EZ Curl
7 x 10
Every 3 Minutes

Split Stance Squats
5 x 10/10
Hammer Curls
5 x 10
Toes to Rings
5 x 10
Every 2:30 Minutes

Workout of The Day

3 Minute AMRAP
12/9 Calorie Bike
9 Power Cleans 115/80

Rest 3 Minutes

3 Minute AMRAP
12/9 Calorie Bike
7 Power Cleans 135/95

Rest 3 Minutes

3 Minute AMRAP
12/9 Calorie Bike
5 Power Cleans 155/105

Wednesday

Incline DB Press
6 x 10
V Ups
6 x 12
Every 2 Minutes

Flat Bench Press
6 x 8
Hollow Rocks
6 x 20
Every 2:30 Minutes

Dips
3 x Max Reps
Traditional Sit Ups
3 x 30
Every 3 Minutes

Workout of The Day
4 Rounds (16 minutes)
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings 1.5/1.0
Minute 3: Max Calorie Row
Minute 4: Rest

Thursday

V Grip Pull Ups
3 x 10
Push Ups
3 x 15
Every 2:30 Minutes

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

Machine Row
3 x 10
French Press
3 x 15
Every 2:30 Minutes

Workout of The Day

70/50 Calorie Row
50 Tradtional Sit-ups
30 Medicine Ball Cleans 30/20
50 Traditional Sit-ups
70/50 Calorie Row

Friday

Front Squat
4 x 5
Ball Slams with Rotation
4 x 5/5
Every 2:30 Minutes

Front Squat
4 x 5
Side Bends
4 x 15/15
Every 3 Minutes

12 Minute AMRAP
3 Thrusters 75/55
3 Toes to Bar
3 Calorie Bike
6 Thrusters 75/55
6 Toes to Bar
6 Calorie Bike
9 Thrusters 75/55
9 Toes to Bar
9 Calorie Bike
up by 3’s til finish

2 Minutes Rest

2000 Meter Row

then Mobility

Fitness 1-5 October 2018

Monday

Power Snatch + Overhead Squats
5 x 3 + 6
GHD SIt Ups
3 x 15-20
Every 2:30 Minutes

Workout of The Day

5 Minute AMRAP
15-12-9
Power Snatches 75/55
Chest to Bar Pull Ups

rest 2 minutes

5 Minute AMRAP
15-12-9
Thrusters 75/55
Toes to Bar

Rest 3 Minutes

2k Row
800 Meter jog

Tuesday

Back Squats
6 x 8
EZ Curl
6 x 10
Every 2:30 Minutes

Split Stance Squats on Bench
4 x 10/10
Hammer Curl
4 x 10
Every 2:30 Minutes

Romanian Deadlifts
3 x 10
Concentration Curls
3 x 10/10
Every 2:30 Minutes

Workout of The Day
3 Rounds
45 Sit Ups
30/21 Calorie Row
15 Hang Power Cleans 115/85

Wednesday

Bench Press
6 x 8
Heavy Side Bends
6 x 10/10
Every 2:30 Minutes

Weighted Dips
5 x 10
Supine Leg Lifts
5 x 15
Every 2:30 Minutes

Lateral Raises
4 x 15
French Press
4 x 15
Ring Rows
4 x 15
Every 2:30 Minutes

Workout of The Day

4 Rounds
25 GHD Sit Ups
50 Double Unders
400 Meter Run

Thursday

V Grip Pull Ups
6 x Max Reps
V Ups
6 x 15
Every 2:30

Single Arm Row
6 x 10/10
Hollow Rocks
6 x 25
Every 2:30

5 Rounds Not for Time
3 Rope Climbs
12 Box Jump Overs
3 Wall Walks Maintain Pike Position (No Sagging Hips)

then

1200 Meter Row
1200 Meter Run

Friday

Front Squats
6 x 8
Shoulder Mobility
Every 2:30 Minutes

Deadlifts
5 x 6
Ball Slams with Rotation
5 x 6/6
EVery 2:30 Minutes

Workout of The Day
3 Rounds
18 Traditional Sit Ups
12 Bar Facing Burpees
18 Wall Balls 20/14
12 Calories Air Bike or 400 Meter Run

Fitness 24-28 September 2018

Front or Overhead Squats
6 x 7
Wall Walks
6 x 2
EVery 2:30 Minutes

Power Cleans
8 x 1 Ascending
Every Minute on The Minute

Reverse Lunges (Alternating)
3 x 20
GHD Sit Ups
3 x 20
Every 2:30 Minutes

Workout of The Day
18 Minute AMRAP
20 Dumbbell Box Step-ups (Alternating)
(35’s/20’s to a 20″ Box)
30 Russian Twists
40/30 Calorie Bike

Tuesday

Single Arm Row
5 x 8
Handstand Walk
5 x 18′
Every 2:30 Minutes

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

Seated or High Row
5 x 10
Triceps Extension
5 x 10-15
Every 2:30 Minutes

Workout of The Day
18 Minute AMRAP
10 Burpee pull ups
30 Double unders
10 box jump overs
200 meter row

Wednesday

Seated Curl and Press
5 x 10
GHD Sit Ups
5 x 12
Every 2:30 Minutes

12 Minute AMRAP
2 Shoulder to Overhead 115/80
2 Toes to Bar
2 Box Jumps 24/20
4 Shoulder to Overhead 115/80
4 Toes to Bar
4 Box Jumps 24/20
add 2 Reps Every Round

10 Minutes Mobility then

30-20-10:
Kettlebell Swings 1.5/1.0
Calorie Bike

Directly into…

10-20-30:
Deadlifts 135/95
Calorie Row

Thursday

Back Squats
6 x 7
Pull Ups
6 x 10
Every 2:30 Minutes

Workout of The Day

20 Bar Facing Burpees
30 Front Squats 135/95
40 GHD Sit Ups
1000 Meter Run

3 Minute Rest

3 Rounds
200 Meter Farmers Carry 1.5/1.0
400 Meter Run
800 Meter Row

Then Mobility

Fitness 17-23 September 2018

Back Squats
6 x 10
Toes to Bar
6 x 10
Every 2:30 Minutes

Walking Lunges DB
3 x 30
Russian Twist
3 x 30
Every 2 Minutes

Workout of The Day
15 Minute AMRAP
21/15 Calorie Bike
18 Jump SQuats
15 ghd Sit Ups
12 paralette Push-ups

Tuesday

Seated Shoulder Press
6 x 10
EZ Curl
6 x 10
Every 2:15 Minutes

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

Lateral Raise
4 x 15
Ring Rows
4 x 15
Every 2 Minutes

Workout of The Day
4 Rounds
12 Dumbbell Snatches 70/35
15 Chest to Bar Pull Ups
400 Meter Run

Wednesday

Deadlift
5 x 7
Slam Ball with Rotation
5 x 7/7
French Press
5 x 10
Every 3 Minutes

Leg Curl
3 x 10
Tricep Extension
3 x 10
Every 2 Minutes

Dumbell Romanian Deadlifts
3 x 10
Bench Dips
3 x 10
Every 2 Minutes

3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps 24/20

Rest 1 Minute

800 Meter Jog Cool Down

Thursday

Workout of The Day

Friday

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

Weighted Dips
5 x 8
V Ups
5 x 15
Every 2:30 Minutes

Incline Dumbell Press
4 x 10
Hollow Rocks
4 x 30
Every 3 Minutes

Workout of The Day
8 Minute AMRAP
10 Wall Balls
10/7 Calorie Air Bike

Fitness 10-15 September 2018

Monday

Front or Overhead Squat
6 x 6
Wall Walks
6 x 3
Every 2:30 Minutes

Walking Barbell Lunges
3 x 20
Chin Ups
3 x Max Reps
Every 3 Minutes

Romanian Dead Lifts
4 x 10
Every 2 Minutes

3 Rounds
400 Meter Run
20 Dumbbell Snatches 50/35
20/15 Calorie Bike or Ski Erg

Tuesday

Barbell Row
3 x 10
Bar Facing Burpees
3 x 10
Every 2 Minutes

Pendlay Row
3 x 10
Lateral Burpees
3 x 10
Every 2 Minutes

Single Arm Row
4 x 10
Triceps Extension
4 x 10
Every 2:30 Minutes

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

Workout of The Day
Team Workout
20 Minute AMRAP
30 Wall Balls
30 Box Jumps 24/20
30 Toes to Bar
30/21 Calorie Row

Wednesday

Front Squat
6 x 6
Handstand Walk
6 x 12′-24′
Every 2:30 Minutes

Back Squat
3 x 10
Handstand Push Ups
3 x 6-10
Every 3 Minutes

Workout of The Day
400 Meter Run
100 Double Unders
30 Deadlifts 185/135
800 Meter Run
50 Double Unders
20 Deadlifts 185/135
1 Mile Run
25 Double Unders
10 Deadlifts 185/135