Blog

Fitness 2-6 April 2018

Monday

Back Squat
5 x 5
Handstand Walk
5 x 18-24′
Every 2:30 Minutes

Front Squat
3 x 8
Rope Climbs
3 x 3
Every 3 Minutes

Romanian Deadlifts
3 x 10
GHD Sit Ups
3 x 20

Workout of The Day
3 Rounds
3:00 Minutes Row for Calories
2:00 Minutes Air Bike for Calories
1:00 Minute Burpees
2:00 Minutes Rest Between Rounds

Wednesday

Bench Press
5 x 8
Bicep Curls
5 x 10
Every 2 Minutes

Dips
5 x 8
Hammer Curls
5 x 10
Every 2:30 Minutes

Seated DB Press
3 x 8-10
Barbell Curls
3 x 21
Every 3 Minutes

wod

10 Minute AMRAP
3 Strict Handstand Push Ups
3 Rope Climbs
30 Double Unders

Fitness 26 March to 1 April 2018

Monday

Strict Handstand Push Ups
3 x Max Reps
Strict Toes to Bar
3 x Max Reps
Every 90 Seconds

5 x 2 Push Press + 1 Split Jerk
5 x 20-25 GHD Sit Ups

Workout of The Day
3 Rounds
20′ Handstand Walk
20 Box Jumps
20 Burpees
20 Traditional Sit Ups

Tuesday

Back Squat
6 x 8
French Press
6 x 10
Every 2:30 Minutes

Walking Lunges (Dumbells)
3 x 20
Bench Dips
3 x 15
Every 2:30 Minutes

Romanian Deadlift
3 x 10
Lateral Burpees
3 x 10
Every 2 Minutes

Fitness 12-16 March 2018

Monday

Back Squats

Tuesday

Machine Row (seated or high row)
5 x 10
GHD Sit Ups
5 x 15-20
Every 2:30 Minutes

Single Arm Row
5 x 10/10
Ball Slams
5 x 5
Every 2:30 Minutes

OPEN
“Four by Four”
EMOM x 16 4 Rounds:
Minute 1: 7 Wall Balls 25/16 + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps 24/20
Minute 3: 7 Power Snatches 75/55 + 7 Overhead Squats 75/55
Minute 4: 15/12 Calorie Row

Fitness 5-9 March 2018

Monday

Warm Up

Texas Push Ups
10-8-6-4-2
Chin Ups
10-8-6-4-2
5 Minute Time Cap

Workout of The Day

3 Rounds
400 meter Run
21 Kettlebell Swings 1.5/1/0
15 Knees-to-Elbow
9 Ring Dips

Incline Dumbell Press
5 x 10
Ball Slam with Rotation
5 x 10/10
Every 2:30 Minutes

Push Press
5 x 5
Heavy Side Bends
5 x 10/10
Every 2 Minutes

Seated Dumbell Press
5 x 10
Russian Twist
5 x 20
Every 2:30 Minutes

Tuesday

Slideboard
3 x 50
I go, You go
7 Minute time Cap

Front Squat
5 x 5
Ab Bicycles
5 x 20
Every 2 Minutes

Deadlift
3 x 8
IT Band Mobility
3 x L/R
Every 3 Minutes

Front Rack Box Step Ups
3 x 20
I go, you go
7 Minute Time Cap

Team WOD
50-40-30-20-10
Partner Wall Balls
Burpees to 6″ Target

Wednesday

Machine Row
5 x 10
GHD Sit Ups
5 x 15-25
Every 2 Minutes

Strict Pull Ups
4 x Max Reps (no kipping)
Bench Dips
4 x 15-20
Every 2:30 Minutes

Single Arm Row
3 x 10-15
French Press
3 x 15
Every 3 Minutes

Workout of The Day
5 Rounds
1:00 Calorie Bike
1:00 Kettlebell Swings
1:00 Double Unders
1:00 Rest

Thursday

Handstand to Forward Roll to Reverse Roll
6 x 1+1+1
I go, You go

For Time
50 Walking Lunges
20 Pull-Ups
25 Box Jumps (20 in)
20 Double-Unders
20 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 GHD Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Rope Climbs (15ft)

Friday

Heavy Flat Bench Press
6 x 10
Strict Toes to Bar
6 x 10
Every 2 Minutes

Weighted Dips
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes

Workout of The Day

20 Minute AMRAP
Mary or Cindy

Cindy
5 Pull Ups
10 Push Ups
15 Squats

Mary
5 Handstand Push Ups
10 Pistols
15 Pull Ups

Fitness 26 February – 2 March 2018

Monday

Pull Over
3 x 1-3
Every Minute on The Minute while warming up Back Squats

Back Squat
5 x 5
Handstand to Forward Roll
5 x 3
Every 2 Minutes Minutes

Front Squat
3 x 8
Cartwheels
3 x 5
Every 3 Minutes

Bar or Ring Muscle Up
3 x 1-3
Every Minute on The Minute

Workout of The Day
“Cool Runnings”
For Time:
400 Meter Run
21 Front Squats 115/80
21 Burpee Box Jumps 24/20
400 Meter Run
15 Front Squats 115/80
15 Burpee Box Jumps 24/20
400 Meter Run
9 Front Squats 115/80
9 Burpee Box Jumps 24/20
400 Meter Run

Tuesday

Flat Bench Press DB
5 X 10
Strict Pull Ups
5 x Max Reps
Every 2 Minutes

Flat Bench Press BB
5 X 8
Machine Row
5 x 10
Every 2:30 Minutes

Weighted Dips
3 x 10
GHD Sit Ups
3 x 20-30
Every 3 Minutes

12 Minute AMRAP
1-2-3-4-5-6 and so on
Push Press 95/65
Bar Facing Burpees

Wednesday

Max Reps Unbroken Wall Balls Test

Power Cleans
6 x 3
Ring Muscle Ups
6 x 1-2
Every 2 Minutes

Workout of The Day
14.4
14 Minute AMRAP
60 Calorie Row
50 Toes-to-bars
40 Wall Ball Shots (20# / 14#)
30 Cleans (135# / 95#)
20 Muscle-ups

Thursday

Workout of The Day
“Tabata This”
Row
Air Squats
Pull-ups
Push-ups
Sit-ups
Rest one minute after each Tabata cycle. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

Friday

Deadlifts
5 x 8
Handstand Push Ups
5 x 8
Every 3 Minutes

Workout of The Day
“Dead Center”
50-40-30-20-10 Traditional Sit Ups
25-20-15-10-5 Deadlifts 155/105
20/15 Calorie Bike after each round

Weekend Workouts
20 Minute AMRAP
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row

Add (3) Repetitions Each Round

and or

Workout of The Day
3 Rounds:
50 Double Unders
12 Power Cleans 155/105
500 Meter Row

Fitness 19-23 February 2018

Monday

Cardio

Tuesday

Overhead Squat
7 x 7
GHD Sit Ups
7 x 15-20
Every 3:00 Minutes

Workout of The Day

18 Minute AMRAP
30 Thrusters 95/65 or 30 Wall Balls 20/14
30 Box Jumps 24/20
30/21 Calorie Row
30 Toes to Bar

then

1200 Meter Jog Cool Down
and Mobility

Wednesday

Machine Row
5 x 10
Hollow Rocks
5 x 25-30
Every 2 Minutes

Weighted Pull Ups
4 x 8
Windmill
4 x 8/8
Every 3 Minutes

T Bar Row (V Grip Handle)
5 x 10
Traditional Sit Ups
5 x 25
Every 2:30 Minutes

Workout of The Day
Handstand Push Ups or Burpees
10-9-8-7-6-5-4-3-2-1
10 Ring Rows
25 Double Unders Unbroken after every Round of HSPU

Thursday

Max Rep Dips

rest 2 Minutes

Incline Bench Press db
6 x 10
Side Bends
6 x 12/12
Every 2 Minutes

Flat Bench Press
6 x 10
Barbell Roll Out
6 x 10
Every 2:30 Minutes

Max Rep Dips

Workout of The Day

18 Minute AMRAP
21/15 Calorie Row
18 Hand Release Push Ups
15 Traditional Sit-ups
12 Box Jump Overs

Friday

Front Squats
5 x 5
Rope Climbs
5 x 3
Every 2:30 Minutes

Back Squats
3 x 8
Max Reps Strict Pull Ups
3 x Max Reps
Every 3 Minutes

Split Stance Squats w/ Bench
3 x 15/15
Push Ups
3 x 20-25
Every 2 Minutes

Workout of The Day
21-15-9
Deadlifts 275/205
Box Jumps 30/24

Fitness 12-16 February 2018

Monday

Hang Power Snatch or Overhead Squat
5 x 3
Every 90 Seconds

Workout of The Day
3 Rounds:
AMRAP 3: Calorie Bike, Calorie Rowing, or Calorie Ski Erg
AMRAP 2: Overhead Squat 95/65
AMRAP 1: Pull-ups
Rest 2 Minutes, Mobility Calves

Tuesday

T Bar Row
4 x 8
French Press
4 x 10
Every 2 Minutes

Single Arm Row
3 x 10
Dips
3 x 10
Every 2 Minutes

Barbell Row
4 x 8
Tricep Extensions
4 x 10
Every 2 Minutes

Pendlay Row
3 x 10
Bench Dips
3 x 15
EVery 2 Minutes

Machine Row
4 x 10
GHD Sit Ups
4 x 15
Every 2 Minutes

Workout of The Day
AMRAP 10:
30 Wall Balls
100 Double Unders
50 Lateral Barbell Burpees

Wednesday

Front Squat
6 x 8
Every 2:30 Minutes

“Buckle Up”
AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

rest 5 minutes, foam Roller upper body

AMRAP 5
100’ Dumbbell Walking Lunge (50’s/35’s)
50 Sit-ups
Max Calorie Row

rest 5 minutes, ghd mobility sequence

AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

10 Minutes Mobility

Thursday

Workout of The Day
50 Air Squats
1 Mile Run
50 Push Ups
1 Mile Run
50 Australian Pull Ups
1 Mile Run
50 Double Unders

20 Minutes Minutes Mobility

Friday

Flat Bench Press
6 x 8
Every 2:30 Minutes

Incline Bench Press
5 x 10
Every 2 Minutes

Weighted Dips
4 x 12
EVery 2 Minutes

“Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Fitness 5-9 February 2018

Monday

Overhead Squat
6 x 5
Hollow Rocks
6 x 30
Every 2:30 Minutes

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

Workout of The Day
Tread Water
10 Rounds of Cindy
150 Double Unders
2000 Meter Row

Tuesday

Incline Bench Press
5 x 10
Concentration Curl
5 x 10/10
Every 2:30 Minutes

Flat Bench Press
5 x 10
Med Ball Cleans
5 x 10
Every 2:30 Minutes

Workout of The Day
Elizabeth
21-15-9
Squat Cleans 135/95
Ring Dips

Then Shoulder and Hip Mobility

Wednesday

Pendlay Row
5 x 8
Barbell Roll Out
5 x 10
Every 2 Minutes

Barbell Row
5 x 8
GHD Sit Ups
5 x 20
Every 2 Minutes

Single Arm Row
5 x 10/10
Every 2 Minutes

Workout of The Day
Helen
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Thursday
Warm Up
5 Rounds 15 Minute Cap 6:15
20/15 Calorie Row
10 Thrusters 115/85

Foam Roller Mobility 30 Minutes

1 Mile Run

Friday

Snatch Deadlift
5 x 3
Every 1:30 Minutes

Hang Power Snatch
7 x 2
Every 1:30 Minutes

Water Power
15 Minute AMRAP
60 Double Unders
30/21 Calorie Row
10 Power Snatches

Saturday or Sunday

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
rest 4 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
rest 4 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

or

Teams of 3
AMRAP 25:
300/200 Calorie Bike
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

Fitness 29 January – 2 February 2018

Monday

Incline Bench Press
5 x 10
Russian Twist
5 x 30
Every 2 Minutes

Shoulder Press/Push Press
5 x 3-5/3-5 (8 Total)
Romanian Deadlift w/Dumbells
5 x 15
Every 2:30 Minutes

The Hangover
3 Rounds
15 Hang Power Cleans 135/95
15 Lateral Burpees

Rest 1 Minute

10 Minutes Stairmaster
Level 9-12

Tuesday

Back Squat
5 x 5
Opposite Knee to Elbow
5 x 10
EVery 2 – 2:30 Minutes

Front Squat
3 x 8
French Press
3 x 15
Every 2:30 Minutes

Workout of The Day
3 Rounds
50 Air Squats
35 Pushups
20/15 Calorie Row

Rest 1 Minute

10 Minute Stairmaster
Level 9-12

Wednesday

Deadlift
7 x 2
EVery 2 Minutes

Workout of The Day

Marston
20 Minute AMRAP
1 Deadlift 315/205
10 Toes to Bar
15 Bar Facing Burpees

Rest 1 Minute

10 Minutes Stairmaster
Level 9-12

Thursday

V Grip Pull Ups
5 x Max Reps
Hollow Rocks
5 x 30
Every 2:30 Minutes

Ring Rows (Feet Elevated)
5 x 10
Rainbows
5 x 10
Every 2 Minutes

5 Rounds:
1:00 Row for Calories
1:00 Wall Balls
1:00 200 Meter Run
1:00 Rest

Add reps for Calorie Row and Wall Balls per round

Friday

Flat Bench Press
6 x 10
GHD Sit Ups
6 x 20-25
Every 2:30 Minutes

Team Workout (2)
25 Minute AMRAP
3 Kettlebell Swings 53/35, 3 Box Jump Overs 24’/20, 3 Wallballs 25/16
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

Monday

10 Power Snatches (115/80)

Fitness 22-26 January 2018

Monday

Overhead Squat
6 x 6
V Grip Pull Ups
6 x 10-12
Every 2:30 Minutes

Front Squat
4 x 8
GHD Sit Ups
4 x 20-25
Every 3 Minutes

Workout of The Day
21-15-9
Box Jumps
Thrusters 95/65
Bar Facing Burpees

then Mobility

Tuesday

Clean and Jerk
9 x 1
Every Minute on The Minute

Heavy Bench Press
8 x 8
V Ups
8 x 10-12
Every 2 Minutes

Workout of The Day
5 Rounds
2 Rope Climbs
8 Handstand Push Ups
16 GHD Sit Ups
then
2000 Meter Row

Wednesday

Minute 1: 7 Back Squats
Minute 2: 15 French Press
Minute 3: 15 Hammer Curl

Workout of The Day
“White”
5 Rounds for Time
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges 45/25
400 Meter Run

Thursday

Machine Row
5 x 10
GHD Sit Ups
5 x 20
EVery 2 Minutes

Single Arm Row
5 x 10/10
Captains Chair
5 x 10
EVery 2:30 Minutes

Pendlay Row
5 x 10
Hollow Rocks
5 x 20
Every 2:30 Minutes

Workout of The Day
1000 Meter Row
then
8 Rounds
10 Deadlifts 155/105
8 Lateral Burpees
then
1000 Meter Row

Friday

Workout of The Day
20 Burpees to a 6″ Target
30 Wall Balls
400 Meter Run
20 Toes to Bar
800 Meter Run
60 Alternating Dumbell Snatch
800 Meter Run
20 Toes to Bar
400 Meter Run
30 Wall Balls
20 Burpees to 6″ Target