Blog

Fitness 9-13 July 2018

Monday

Workout of The Day

3 Rounds
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs 24/20
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges 1.0/20# Kettlebells
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest

Then Mobility

Tuesday

Bench Press
6 x 10
GHD Sit Ups
6 x 15
Every 2:30

Weighted Dips
4 x 10
Hollow Rocks
4 x 30
Every 3 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Knees to Elbows
Burpees
Box Jumps 24/20

Wednesday

Deadlift
6 x 6
Every 2:30 Minutes

Team WOD

120 Double Unders
100 Kettlebell Swings
80 Traditional Sit Ups
1 Mile Run Together
2k Row 250 Meters each
1 Mile Run
80 Traditional Sit Ups
100 Kettlebell Swings
120 Double Unders

THEN MOBILITY

Thursday

Hammer Curl
4 x 12
Legit Push Ups
4 x 24
Every 2 Minutes

Barbell Curl
4 x 12
French Press
4 x 12
Every 2 Minutes

Concentration Curl
4 x 12
Triceps Extension
4 x 12
Every 2 Minutes

Reverse Curl
4 x 12
French Dips
4 x 12
Every 2 Minutes

Workout of The Day
50 Russian Twists
500 Meter Row
50 Russian Twists
500 Meter Row
50 Russian Twists

Then Mobility

Training 2-6 July 2018

Monday

Incline Bench Press
6 x 10
Ring Pull Ups
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes

Seated Dumbell Press
6 x 10
Machine Row 3 sets of each machine
6 x 10
Supine Leg Lifts
6 x 10
Every 2:30 Minutes

Workout of The Day
25 Burpee Pull Ups
3 Minute Cap

Rest 1 Minute

Half Jack
10 Minute AMRAP
10 Push Presses 115/85
10 Kettlebell Swings 1.5/1.0
10 Box Jumps 24/20

Rest 1 Minute

25 Burpee Pull Ups
3 Minute Time Cap

Tuesday

Front Squat
6 x 6
Rope Climbs
6 x 3
Every 2 Minutes

Alternating Reverse Lunges
3 x 20
4 Point L Hangs
3 x 15
Every 2:30 Minutes

Walking Lunges
3 x 20
Straddle Ups
3 x 15
Every 2:30 Minutes

Workout of The Day
500 Meter Row
50 Russian Twists $$$$
then
7 Rounds
3 Power Cleans 135/95
6 Push Ups
9 Squats
then
50 Russian Twists
500 Meter Row $$$$

Wednesday

Barbell Bicep Curl
4 x 10
Side Plank Pulses
4 x 15/15
French Dips
4 x 10/10

Hammer Curls
4 x 10
French Press
4 x 15
Opposite Knee to Elbow
4 x 10

Slam Ball with Rotation
4 x 5/5
Slam Balls
4 x 10
Bicycles (4 Count)
4 x 15

Workout of The Day
5 Rounds
12 Ring Rows
12 Bar Facing Burpees
12 Calories Air Bike
200 Meter Run

Thursday

4 Rounds Not for Time
3 Pull Overs
3 Rope Climbs
3 Turkish Get Ups 3/3

4 Rounds
3 Wall Walks
3 Big Tire Jumps
3 L Hang Pull Ups

4 Rounds
3 Handstand to Forward Roll
3 Burpee to Toes to Bar
3 Skin the Cat

Workout of The Day

1000 Meter Run
50 Calories Row
50 Calories Air Bike
50 Calories Ski Erg
1000 Meter Run

Friday

Deadlifts

Fitness 25 June – 1 July 2018

Monday

Incline Dumbell Press
5 x 10
Barbell Curl
5 x 12
Every 2 Minutes

Flat Bench Press
6 x 8
Hammer Curl
6 x 12
Every 2:30 Minutes

3 Rounds of 1 Minute at Each Station:
Wall Balls 20/14
Kettlebell Swings 1.5/1.0
Box Jumps 20″
Push Press 75/55
Calorie Row
Rest

Tuesday

Back Squat
5 x 5
French Press
5 x 15
Every 2 Minutes

Split Stance Squat with Bench
3 x 10/10 with Dumbbells
Bench Dips
3 x 15

3 Rounds:
10 Front Squats 185/135
20 Chest to Bar Pull-Ups or Ring Rows
50 Double Unders

Wednesday

Teams of 3, For Time (30 Minute Cap)
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Box Jumps 30/24

200/140 Calorie Bike

2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Box Jumps 30/24

200/140 Calorie Bike

1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Box Jumps 30/24

Thursday

Single Arm Row
6 x 10/10
GHD Sit Ups
6 x 15-20
Every 3 Minutes

”John Deere”
For Time:
21-15-9
Row Calories
Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Bike Calories

Friday

Seated Dumbell Press
6 x 10
Standing Barbell Curl
6 x 10-12
V Ups
6 x 12-15
Every 2:30 Minutes

Strict Press
6 x 10
Seated Hammer Curl
6 x 10-12
Hollow Rocks
6 x 20
Every 3 Minutes

Workout of The Day
3 Rounds
25 Push Ups
25 Sit Ups
25 Wall Balls
400 Meter Run

Then Mobility

Fitness 18-22 June 2018

Monday

Tuesday

Overhead Squat
6 x 8
Strict Pull Ups
6 x Max Reps
Every 2:30 Minutes

Back Squat
6 x 8
Wall Walks
6 x 3
Every 3 Minutes

Workout of The Day
21-15-9
GHD Sit Ups
Box Jumps
500 Meter Row after each round

then Mobility

Wednesday

Workout of The Day
3 Rounds
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
15 Knees-to-Elbow
9 Ring Dips or Paralette Push Ups

then

2000 Meter Row
1 Mile Run
2000 Meter Row

then Mobility

Thursday

Workout of The Day

1 Round of Whitten
2 Rounds of White
1 Round of Whitten

1 Round
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)

2 Rounds
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run

1 Round
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)

Friday

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

V Grip Pull Ups
3 x 10
Dips
3 x Max Reps
Every 2:30 Minutes

Pendlay Row
4 x 10
French Press
4 x 10-15
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Lateral Burpees
GHD Sit Ups

Fitness 11-15 June 2018

Monday

Deadlift
5 x 7
GHD Sit Ups
5 x 12
Every 2:30 Minutes

Workout of The Day
5 Rounds
5 Power Cleans 135/95
10 Lateral Burpees

Rest 3 Minutes

5 Rounds
10 Push Ups
10 Deadlifts 135/95

Then Mobility

Tuesday

Workout of The Day
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
2 Rounds of Helen

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

then Mobility

Wednesday

3 Rounds:
50 Double Unders
40 Air Squats
30 Dumbell Snatches 60/35

Rest 3 Minutes then

4 Rounds for Time

20 Kettlebell Power Swings 1.5/1.0
15 Butterfly Sit Ups
20 Fr Rack KB Walking Lunges .75/20#
15 Traditional Sit Ups
20 KB Snatch each side 10/10

Rest 2 Minutes

1000 Meter Row

then Mobility

Fitness 4-8 June 2018

Monday

Back Squat
5 x 5
Pull Overs
5 x 2
Every 2:30 Minutes

Front Squat
3 x 8
Handstand Walk
3 x 24′
Every 3 Minnutes

Split Stance Squat
3 x 10/10
GHD Sit Ups
3 x 20-25
Every 2 Minutes

Workout of The Day
12 Minute AMRAP
10 Toes to Bar
30 Double Unders
10 Kettlebell Power Swings 2.0/1.25

Tuesday

Dips
6 x 10
Machine Row
6 x 10
Traditional Sit Ups
6 x 25
Every 3 Minutes

Workout of The Day
18 Minute AMRAP
200 Meter Run
16/12 Calorie Row
12 Legit Push Ups
8 Strict Pull Ups

Then Mobility

Wednesday

Warm Up
30 Kettlebell Swings
500 Meter Row
800 Meter Jog
30 Kettlebell Swings

10 Minutes Mobility

Not for Time
5 Rounds
20 Alternating Bicep Curls
50 Slideboard

5 Rounds
Inchworm Length of The Gym
10-15 Hammer Curls

Workout of The Day
Team Workout
30 Partner Wall Balls
40 Lateral Burpees
50 Deadlifts 135/95
60 Double Unders
50 Box Jump Overs
40 Lateral Burpees
30 Wall Balls

them

2500 Meter Row
Partners Alternate Every 250 Meters
Then Run 1200 Meters Together

Then Mobility

Thursday

Warm Up
60 Double Unders
400 Meter Run
400 Meter Backwards Run
60 Double Unders

10 Minutes Calves Mobility

5 Rounds
10/10 Kettlebell Snatches
15 GHD Sit Ups
10 Burpee Pull Ups

then

1000 Meter Row
600 Meter Run
1000 Meter Row
600 Meter Run
1000 Meter Run

then Mobility

Friday

Front Squat
5 x 8
Handstand Walk
5 x 18′
Every 2:30 Minutes

5 Minute AMRAP
15-12-9
Kettlebell Swing 2.0/1.5
Front Squat 135/95
Calorie Row

Rest 3 Minutes

5 Minute AMRAP
15-12-9
Kettlebell Swing 2.0/1.5
Front Squat 115/85
Calorie Row

Rest 3 Minutes

4 Rounds
400 Meter Run
8 Pull Ups
8 Dips
40 Double Unders

then Mobility

Fitness 28 May – 1 June 2018

Monday

25-50 Push Ups

Flat Bench Press (db)
5 x 10
Machine Row
5 x 10
Every 2 Minutes

20-30 GHD Sit Ups

Incline Bench Press (db)
4 x 10
V Grip Pull Ups
4 x 10
Every 2:30 Minutes

20-30 GHD Sit Ups

Weighted Dips
3 x 10
Single Arm Row
3 x 10/10
Every 3 Minutes

20-30 GHD Sit Ups
25-50 Push Ups

20-30 Minutes Cardio

Tuesday

600 Meter Row
30 Kettlebell Power Swings
30 Box Jump Overs
30 Kettlebell Power Swings
600 Meter Row

Rest 1 Minute

Run 800m
60 Double Unders
30 Burpees to 6″ Target
60 Double Unders
Run 800m

Rest 1 Minute

60 Traditional Sit Ups
30 Calories Air Bike
30 Calories Ski Erg
30 Calories Air Bike
60 Traditional Sit Ups

then Mobility

Wednesday

Barbell Walking Lunges
3 x 30
Toes to Bar
3 x 15
Every 2:30 Minutes

60 Slide Board

Barbell Reverse Lunges Alternating
3 x 20
Opposite Knee to Elbow
3 x 10
Every 2:30 Minutes

60 Slide Board

Front Squat
6 x 10
Hollow Rocks
6 x 20
Every 2:30 Minutes

60 Slide Board

Workout of The Day

Every Minute on The Minute x 10
10 Front Squats 35# db x 2
5 Burpees

Thursday

4 Rounds
4/3 Minutes to Accomplish
30 Russian Kettlebell Swings
30 Medicine Ball Squats 30/20#
20 Calories Air Bike
1 Minute Rest

Rest 2 Minutes

Every Minute on The Minute x 10
6 Burpee Deadlifts 50/35
6 Box Jumps

Rest 2 Minutes

Friday

Fitness 21-25 May 2018

Monday

Dirty Thirty

then

1 Mile Run

Tuesday

Flat Bench Dumbbell
5 x 10
Machine Row
5 x 10
Every 2 Minutes

Flat Bench Barbell
5 x 8
Single Arm Row
5 x 10/10
Every 2:30 Minutes

Weighted Dips
5 x 8
Pendlay Row
5 x 10
GHD Sit Ups
5 x 15-20
Every 3 Minutes

French Press
3 x 15
Strict Pull Ups
3 x Max Reps
Every 3 Minutes

Workout of The Day
4 Rounds
10 Ring Rows
10 Push Ups
10 Toes to Bar
200 Meter Run

Wednesday

Workout of The Day
Teams of 3
For Time: (30 Minute Time Cap)
90/60 Calorie Bike, 75 Kettlebell Swings, 75 Double Unders
90/60 Calorie Bike, 60 Kettlebell Swings, 60 Double Unders
90/60 Calorie Bike, 45 Kettlebell Swings, 45 Double Unders
90/60 Calorie Bike, 30 Kettlebell Swings, 30 Double Unders
90/60 Calorie Bike, 15 Kettlebell Swings, 15 Double Unders

then

15 Minutes Stairmaster or
2 Rounds 500 Meter Row, 600 Meter Run

Thursday

Back Squat
6 x 5
Rope Climb
6 x 3
Every 2:30 Minutes

Front Squat
3 x 8
Hollow Rocks
3 x 40
Every 3 Minutes

Workout of The Day
5 Rounds of “Cindy”
30 Front Squats 135/95
1,000 Meter Row

Friday

Workout of The Day

40 Sit Ups
10 Burpees
30 30′ Bear Craw;
10 Burpees
20 Kbs
10 Burpees
30′ Bear Crawl
10 Burpees
20 kbs
10 Burpees
30′ Bear Crawl
10 Burpees
40 Sit Ups

2 Minute Rest

2000 Meter Row or 15 Minutes Stairmaster

then Mobility

Fitness 14-19 May 2018

Monday

Back Squat
4 x 5
Bench Dips
4 x 15
EVery 2 Minutes

Back Squat
4 x 5
French Press
4 x 15
Every 2:30 Minutes

Romanian Deadlift
3 x 12
Legit Push Ups
3 x 15
Every 2 Minutes

13 Minute AMRAP
50 Dumbbell Snatches 50/35
40 Burpees
30 Toes to Bar or GHD Sit Ups
20 Handstand Push-ups or Hand Release Push Ups

Tuesday

WODS only

3 Rounds
3 Minute Calorie Row
2 Minute Calorie Bike or Calorie Ski Erg
1 Minute Traditional Sit Ups
Rest 2 Minutes Between Rounds

Rest 2 Minutes then

60 Double Unders
50 Russian Twists 10/8
40 Butterfly Sit up
30 Russian Kettlebell Swingsswings
20 2 Push Up Burpees
10 Burpee Pull Ups

Rest 2 Minutes then

1200 Meter Cool Down

Wednesday

6 Rounds
Minute 1: 10 Incline Press
Minute 2: 10 Machine Row
Minute 3: 15 GHD Sit Ups

5 Rounds
Minute 1: 10 Flat Bench Pres
Minute 2: 10 V Grip Pull Ups
Minute 3: 10/10 Side Bends

Workout of The Day

For Time:
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Air Bike or Rower

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

Thursday

1 Mile Run
2000 Meter Row
1 Mile Run

then

15 Minutes Stairmaster
and 15 Minutes Mobility

Friday

Fitness 7-11 May 2018

Monday

Incline Bench Press
5 x 10
Strict Knees to Elbow (opposite)
5 x 10
Every 2:30 Minutes

Weighted Dips
5 x 10
Ball Slams
5 x 5/5
Every 2:30

Workout of The Day
5 Rounds
15 Push Ups
15 Kettlebell Swings
15 GHD Sit Ups
400 Meter Run

or

5 Rounds
15 Push Ups
15 Kettlebell Swings
15 GHD Sit Ups

then

3000 Meter Row

Tuesday

Back Squat
7 x 5
Pull Over
7 x 2
Every 2 Minutes

Reverse Lunge Alternating BB
5 x 20
V UPS
5 x 20
Every 2 Minutes

Romanian Deadlift
3 x 10
Push Ups
3 x 20

Workout of The Day
15 Minute AMRAP
60 Double Unders
30 Wallballs 20/14
15 Deadlifts 135/95

Wednesday

Pendlay Row
5 x 8
Leg Lifts
5 x 15
Every 2 Minutes

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

20 Minute AMRAP
2 Rounds of Strict “Cindy”
Row for Calories 20/14
200 Meter Run

Thursday

1000 Meter Row
800 Meter Run
1000 Meter Row
800 Meter Run
1000 Meter Row

then 40 Minutes Mobility

Friday

Overhead Squats
6 x 6
Rope Climbs
6 x 3
Every 2:30 Minutes

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

AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 2 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 2 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 2 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row