Blog

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

Fitness 9-13 September 2019

Monday

45 Minutes Stairmaster
Fatburner

Tuesday

Flat Bench Press
6 x 10
Pull Ups
6 x 10
Every 2:30 Minutes

Incline Bench Press
6 x 10
Barbell Row
6 x 10
Every 2:30 Minutes

Workout of The day
50-40-30-20-10
Traditional Sit Ups
Air Bike for Calories
400 Meter Run after each round

Wednesday

Hang Clean + Front Squat
7 x 2 + 5
Rainbows
7 x 8
Every 2:30 Minutes

Back Squat
3 x 10
GHD Sit Ups
3 x 15
Every 2:30 Minutes

Workout of The Day
5 Rounds
21/15 Calorie Bike
15 Wallballs (20/14)
9 Jumping Pull Ups

Fitness 3 September 2019

Strength
Incline Dumbell
6 x 8
T Bar Row
6 x 8
Every 3 Minutes

Standing Shoulder Press
6 x 8
Single Arm Row
6 x 8
Every 3 Minutes

Workout of The Day
12 Minute AMRAP
15 Air Squats
20 GHD Sit Ups
25 Double Unders

then
15 Minutes Stairmaster

Wednesday

Front Squat
5 x 5
Hollow Rocks
5 x 20
Every 2 Minutes

Back Squat
3 x 10
V Ups
3 x 10
Every 2:30 Minutes

Workout of The Day
18 Minute AMRAP
20 Walking Lunges 25/15
10 Toes to Bar
20 DB Box Step Ups
10 Calorie Air Bike

Thursday

Workout of The Day
TEAM WOD
1500 Meter Row (alternate every 250 meters)
800 Meter Run together
50 Partner Wall Balls
800 Meter Run
50 Burpees
800 Meter Run
50 Partner Wall Balls
1500 Meter Row (alternate every 250 meters)

then mobility

Friday

Flat Bench Press
6 x 10
Pull Ups
6 x 10
Every 2:30 Minutes

Incline Bench Press
6 x 10
Barbell Row
6 x 10
Every 2:30 Minutes

Fitness 26-30 August 2019

Monday

Workout of The Day
7 Rounds
1 Minute per station 7x
49 Minutes total

Row for Calories
Burpees to 6″ target
Russian Twist/Air Bike (alternate rounds)
Ski Erg
Russian Kettlebell Swing 1.5/1.0
Jumprope Singles
200 Meter Run/Box Jump Overs (alternate rounds)

Tuesday

Back Squat
5 x 8
Toes to Bar
5 x 12
Every 2:30 Minutes

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

Every 5 Minutes x 5 Rounds:
20 Walking Lunges 15/15
400 Meter Run
15/10 Calorie Air Bike

then

1000 Meter Ski Erg

Wednesday

Incline Bench Press DB
5 x 10
Air Bike
5 x 10 Calories
EVery 2:30 Minutes

Flat Bench BB
5 x 8
Foam Roller Legs
Every 2:30 Minutes

Workout of The Day
3 Rounds
20 Push Ups
30 Kettlebell Swings
400 Meter Run
500 Meter Ski Erg

then
15 Minutes Stairmaster
Mobility

Thursday

30-20-10:
Box Jump Overs
Wallballs 20/14

Directly Into…

10-20-30:
Burpees
Calorie Row

Directly into…

30-20-10
Sit Ups
Air Bike

then 15 Minutes Stairmaster

Fitness 19-23 August 2019

Monday

100 Double Unders
800 Meter Run
60/45 Calorie Row
50 Double Unders
400 Meter Run
30/20 Calorie Air Bike

then

20 Minutes Stairmaster
Mobility

Wednesday

Deadlift
4 x 10
Paralette Push Ups
4 x 10
Every 2 Minutes

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

Rest 3 Minutes

5 Minute AMRAP
Buy-In: 35 Wallballs (20/14)
9 Deadlifts
9 Burpees

Rest 3 Minutes

5 Minute AMRAP
Buy-In: 20 Wallballs (20/14)
6 Deadlifts
6 Bar Facing Burpees

Thursday

Machine Row
4 x 10
Triceps Push Ups
4 x 10
Every 2 Minutes

Pull Ups
3 x 10
Bench Dips
3 x 15
Every 2:30 Minutes

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

Barbell Row
3 x 10
Triceps Extensions
3 x 10
Every 2:30 Minutes

Workout of The Day
800 Meter Run
1000 Meter Row
1 Mile Air Bike
800 Meter Run

Fitness 12-16 August 2019

Monday

Power Clean + Front Squat
7 x 2 + 7
GHD Sit Ups
7 x 10
Every 2 Minutes

Alternating Reverse Lunge BB
3 X 20
Toes to Rings
3 x 15
Every 2:30 Minutes

Leg Press
3 x 15
Paralette Push Ups
3 x 15
Every 2:30 Minutes

Workout of The Day
3 Rounds
25 Kettlebell Swings
50 Double Unders
25 Sit Ups
400 Meter Run

Tuesday

7 Rounds
Minute 1: 10 Flat Bench Press DB
Minute 2: 10 Machine Row
Minute 3: 10 V Ups

Dips
3 x Max Reps
Single Arm Row
3 x 10/10
Every 3 Minutes

Workout of The Day

Tabata:
Ring Rows
Bike Calories
Push-ups
Bike Calories
Hollow Rocks
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Wednesday

3 Rounds
800 Meter Run
500 Meter Row
500 Meter Ski Erg
1/2 Mile Air Bike

then

15 Minutes Stairs

Thursday

Deadlift
6 x 5
Side Plank Pulses
6 x 12/12
Every 2:30 Minutes

Workout of The Day
5 Minute AMRAP
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief” 155/105

Rest 2 Minutes

5 Minute AMRAP
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief”

Rest 2 Minutes

5 Minute AMRAP
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief”

1 Round of “The Chief”
3 Power Cleans
6 Push-ups
9 Air Squats

then

15 Minutes Stairmaster

Friday

Workout of The Day
40 Calorie Air Bike
50/35 Calorie Row
40 Burpees
45 Slam Ball Complex 5/5/5
40 Burpees
50/35 Calorie Row
40 Calorie Air Bike

Fitness 5-9 August 2019

Standing Shoulder Press DB
5 X 10
Machine Row
5 x 10
Traditional Sit Ups
5 x 15
Every 2:30 Minutes

Shoulder to Overhead
5 x 8
Strict Pull Ups
5 x 10
GHD Sit Ups
5 x 15
Every 3 Minutes

Workout of The Day

50/35 Calorie Air Bike
2 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps 24/20
30 Wallballs 20/14

Tuesday

1000 Meter Ski Erg
1 Mile Air Bike
1 Mile Run Colusa
40 Burpees
800 Meter Run
1/2 Mile Air Bike
500 Meter Ski Erg

Wednesday

Back Squat
6 x 8
Bench Dips
6 x 10/10
Every 3 Minutes

BB Walking Lunges
3 x 20
Triceps Extension
3 x 10
Every 2:30 Minutes

Romanian Deadlifts
4 x 10
French Press
4 x 10
Every 2:30 Minutes

3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Burpee Pull Ups

Thursday

Deadlift
8 x 3
EVery 2 Minutes
Mobility between sets

Hollow Rocks
50-40-30-20-10
1:30 Rest Interval between sets

Workout of The Day
50-40-30-20-10
Ski Erg
Air Bike
Sit Ups
400 Meter Run after each round

Mobility

Flat Bench Press
5 x 8
Weighted Pull Ups
5 x 8
Every 2:30 Minutes

Incline Bench DB
4 X 10
Machine Row
4 x 10
Every 2:30 Minutes

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

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Push Ups
Toes to Bar
Ring Rows

Fitness 29 July-4 August 2019

Monday

50-40-30-20-10
Slideboard
Hollow Rocks

Front Squats
6 x 7
Paralette Push Ups
6 x 10
GHD Sit Ups
6 x 10
EVery 3 Minutes

Workout of The Day
10 Rounds
7 Thrusters 75/55
7 Pull Ups
7 Burpees
then
1 Mile Run

Tuesday

500 Meter Ski Erg
800 Meter Run
50/35 Calorie Row
5 Rounds of Cindy
50/35 Air Bike
800 Meter Run
500 Meter Ski Erg

then Mobility

Wednesday

Machine Row
4 x 10
Pull Overs
4 x 3
Every 2 Minutes

Single Arm Row
4 x 10/10
Handstand Push Ups
4 x 7
EVery 2:30 Minutes

Pendlay Row
4 x 10
Burpee Box Jumps
4 x 6
EVery 2:30 Minutes

warm up deadlifts 5 Minutes

4:00 x 4 rounds
6 Box Jumps 30/24
9 Toes to Bar
12 Deadlifts 225/155
15/12 Calorie Bike

Thursday

1000 Meter row then

5 Rounds
15 Kettlebell Swings 1.5/1.0
15/12 Calorie Air Bike

Directly Into…

5 Rounds:
20 Traditional Sit Ups
200 Meter Run

then 1000 Meter Row

then Mobility

Friday

Dips
5 x 10
Strict Pull Ups
5 x 10
GHD Sit Ups
5 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds
20 Dumbbell Snatches 50/35
12 Lateral Dumbbell Burpees

then
10 Minutes Stairs
10 Minutes Mobility

Fitness 22-26 July 2019

Monday

Tuesday

Back Squat
6 x 8
Rope Climb
6 x 2
Every 2:30 Minutes

Curtsy Squats
3 x 10/10
Wall Walks
3 x 3
Every 2 Minutes

Romanian Deadlifts
3 x 10
Burpee Pull Ups
3 x 10
Every 2:30 Minutes

Workout of The Day
50-40-30-20-10
Walking Lunges 25/10
Traditional Sit Ups

20 Mountain Climbers
200 Meter Run after each round

Wednesday

Flat Bench DB
6 x 10
Machine Row DB
6 x 10
Russian Twist
6 x 30
Every 3 Minutes

Flat Bench BB
6 X 10
Single Arm Row
6 x 10/10
Rainbows
6 x 10
Every 3 Minutes

Workout of The Day
5 Rounds
15 Push Ups
10 Deadlift 135/95

Then
5 Rounds
10 Lateral Burpees
10 Deadlifts 135/95

Then
1200 Meter Jog
Mobility

Thursday

Friday

Deadlift
8 x 3
Every 2 Minutes

Leg Curl
4 x 10
Bench Dips
4 x 10
Every 2 Minutes

GHD Hyperextensions
4 x 10
Tricep Extensions
4 x 10
Every 2 Minutes

5 Rounds:
1 Minute V Ups
1 Minute Air Squats
1 Minute Air Bike
1 Minute Rest

Then Mobility

Fitness 15-19 July 2019

Monday

Back Squats
7 x 7
Rope Climbs
7 x 2
Every 2:30 Minutes

Deadlifts
3 x 10
Push Ups
3 x 20
Every 2:30 Minutes

Workout of The Day
2 Rounds
800 Meter Run
30 Wall Balls
20 GHD SIt Ups
10 Burpee Pull Ups

Tuesday

Flat Bench Press BB
6 X 10
Strict Pull Ups
6 x 8
Every 2:30 Minutes

Incline Bench Press DB
4 X 10
Barbell Row
4 x 8
Every 2:30 Minutes

Shoulder to Overhead
3 x 10
Single Arm Row
3 x 10/10
Every 2:30

Workout of The Day
3 Rounds
10 Medicine Ball Clean
20 Russian Twist
10 Wall Balls
20 Calories Air Bike

Wednesday

1200 Meter Run
30 Traditional Sit Ups
20 Ring Rows
10 Push Ups
1000 Meter Run
30 Hollow Rocks
20 Burpees
10 Pull Ups
800 Meter Run
30 Butterfly Sit Ups
20 Kettlebell Swings
10 Ring Rows
600 Meter Run
30 Leg Lifts
20 Hollow Rocks
10 Toes to Bar
400 Meter Run
30 Wall Balls
20 GHD Sit Ups
10 Jumping Pull Ups

then
15 Minutes Stairs
15 Minutes Mobility

Friday

Dips
5 x 10
Pull Ups
5 x 10
Every 2:30 Minutes

Seated Shoulder Press
5 x 10
Machine Row
5 x 10
Every 2:30 Minutes

French Press
4 x 15
Hammer Curl Alt.
4 x 20
Every 2 Minutes

WOd
1000 Meter Row
1 Mile Run
1 Mile Air Bike
1000 Meter Ski Erg

then Mobility