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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

Fitness 8-12 July 2019

Monday

Tuesday

Flat Bench DB
5 x 10
Bicep Curl BB
5 x 10
Every 2:30 Minutes

Weighted Dips
3 x 8
Hammer Curl
3 x 20
Every 2:30 Minutes

Flat Bench BB
3 X 10
Concentration Curl
3 x 10/10
EVery 2:30 Minutes

Workout of The Day
5 Rounds
1 Backwards Bear Crawl
10 Toes to Bar
20 Air Squats
10 Calories Air Bike

Fitness 1-5 July 2019

Monday

Flat Bench Press DB
6 X 10
Pendlay Row
6 x 10
GHD Sit Ups
6 x 12
Every 2:30 Minutes

Flat Bench Barbell
4 x 10
Single Arm Row
4 x 10/10
Ball Slam Complex
4 x 5/5/5
Every 3 Minutes

Workout of The Day
3 Rounds
20 Push Ups
15 Box Jumps
10 Pull Ups
then
3 Rounds
10 Box Jump Overs
10 Burpees
10 Jumping Pull Ups

Fitness 24-28 June 2019

Monday

Power Clean + Front Squat
7 x 2 + 4
Every 2 Minutes

Barbell Walking Lunges
3 x 20
Strict Chin Ups
3 x 10
Every 2:30 Minutes

Elevated Reverse Lunges
3 x 10/10
Wall Walks
3 x 3
Every 2:30 Minutes

Workout of The Day
3 Rounds
20 Wall Balls
15 Burpees
10 Strict Pull Ups
then
3 Rounds
25 Squats
20 GHD Sit Ups
15 Legit Push Ups

Tuesday

1 Mile Air Bike

AMRAP 4:
27 Power Swings 1.5/1.0
27 Burpees Over Bar
27/21 Calorie Row

Rest 2 Minutes

21 Power Swings 1.5/1.0
21 Burpees Over Bar
21/15 Calorie Row

Rest 2 Minutes

15 Power Swings 1,5/1.0
15 Burpees Over Bar
15/12 Calorie Row

then
1 Mile Run
Mobility

Wednesday

Single Arm Row
5 x 10/10
Box Jumps
5 x 10 24/20
EVery 2:30 Minutes

Pendlay Row
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes

Machine Row
3 x 10
Hollow Rocks
3 x 40
Every 2:30 Minutes

Workout of The Day
3 Rounds
12 Burpee Pull Ups
18 Calories Ski Erg
24 Calories Air Bike
400 Meter Run

Thursday

Friday

Back Squat
6 x 8
Flat Bench DB
6 x 8
Every 2:30 Minutes

Walking Lunges DB
3 x 30
Weighted Dips
3 x 8
Every 2:30 Minutes

Leg Press
3 x 15
Tricep Extensions
3 x 20
Every 2 Minutes

Workout of The Day
3 Rounds
15 Medicine Ball Cleans
15 Wall Balls
15 Burpees
400 Meter Run

Fitness 17-22 June 2019

Monday

Back Squat
7 x 6
Strict Pull Ups
7 x Max Reps
French Press
7 x 10
EVery 3 Minutes

Curtsy Squats
4 x 10/10
Hollow Rocks
4 x 25
Every 2:30 Minutes

Slideboards
3 x 50
GHD Sit Ups
3 x 15
Every 2;30 Minutes

Workout of The Day
15-12-9-6-3:
Deadlifts 185/135
Barbell Facing Burpees

Tuesday

Dips
5 x Max Reps
Hammer Curls
5 x 10
Every 2 Minutes

Seated Dumbell Press
5 x 10
Barbell Curl
5 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
400 Meter Run
21 Kettlebell Swings 1.5/1.0
12 Box Jumps 30/24

then

15 Minutes Stairmaster Fatburner

Wednesday

1 Mile Colusa Run
5 Rounds
15 Wall Balls
10 Ring Rows
5 Burpee Pull Ups
then
1 Mile Air Bike
5 Rounds
15 Power Swings 1.5/1.0
10 GHD Sit Ups
5 Reverse Hyperextensions
then
1609 Meter Row

Then 10 Minutes Stairmaster Level 10-12 Fatburner

Thursday

Front Squats
6 x 5
Bench Dips
6 x 10
Every 2 Minutes

Close Grip Bench Press
6 x 10
Power Clean
6 x 3
Every 2:30 Minutes

Workout of The Day
500 – 400 – 300 – 200 – 100
Meter Row
50 – 40 – 30 – 20 – 10
Traditional Sit Ups

Friday

Workout of The Day
2 Rounds
800 Meter Run
30 Dumbbell Snatches 50/35
400 Medicine Ball Run
15 Burpee Pull Ups
10 Burpee Box Jumps 24/20

Then

20 Minutes Stairmaster Level 12

Fitness 10-15 June 2019

Monday

Flat Bench Press
5 x 7
Machine Row
5 x 10
GHD Sit Ups
5 x 12
Every 3 Minutes

Incline Bench Press DB
4 X 10
SIngle Arm Row
4 x 10/10
Hollow Rocks
4 x 25
Every 3 Minutes

Dips
3 x Max Reps
Strict Pull Ups
3 x Max Reps
Traditional Sit Ups
3 x Max Reps
Every 3 Minutes

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

Tuesday

Front Squat
6 x 5
French Press
6 x 10
Every 2:30 Minutes

Back Squat
4 x 8
Rope Climb
4 x 4
Every 3 Minutes

Workout of The Day
5 Rounds On The 5:00
10 Ring Rows (feet elevated)
21/15 Calorie Row
10 – 8 – 6 – 4 – 2 Deadlifts 225/155

Wednesday

Workout of The Day

For Time (Teams of 2 | 30 Minute Cap)
160/120 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls
50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls
50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls

Then

15 Minutes Stairmaster

Fitness 3-7 June 2019

Monday

Slideboards
3 x 50
Sit Ups
3 x 25
Warm Up Not for Time

Walking Lunges DB
3 x 20
GHD Sit Ups
3 x 15
Every 2:30 Minutes

Reverse Lunges (45 degree angle)
3 x 10/10
Sidebends
3 x 10/10
Every 3 Minutes

Deadlifts
6 x 5
Paralette Push Ups
6 x 10
Every 2 Minutes

Workout of The Day
15 Minute AMRAP
40 Double Unders
20 Dumbbell Hang Clean 50/35
40 Double Unders
20/15 Calorie Row

Tuesday

Flat Bench Press
7 x 7
Strict Pull Ups
7 x Max Reps
EVery 2:30 Minutes

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

Workout of The Day
18 Minute AMRAP
18/12 Calorie Bike
15 Wallballs 20/14
12 Alternating Dumbbell Snatches 50/35
9 Toes to Bar

Wednesday

800 Meter Run
1000 Meter Row
1 Mile Air Bike
1000 Meter Row
800 Meter Run

then

20 Minutes Stairs
20 Minutes Mobility

Thursday

Power

Hang Power Cleans + Front Squat
7 x 2 + 4
Every 2 Minutes

Workout of The Day
15 Power Cleans 135/95
600 Meter Run
10 Power Cleans
400 Meter Run
5 Power Cleans
200 Meter Run

then
15 Minutes Stairmaster
15 Minutes Mobility

Friday

4 Rounds
15 Wall Balls
20 Kettlebell Swings
25 Traditional Sit Ups
20 Hollow Rocks
15 Burpees
400 Meter Run

then
500 Meter Ski Erg
1 Mile Air Bike
15 Minutes Stairmaster