Blog

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

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)

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