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Fitness 14 July 2017

Handstand Push Ups
10-8-6-4-2
1 Pull Over after every round
5 Minute Time Cap

Back Squat
6 x 8
Rope Climbs
6 x 2
Every 3 Minutes

Romanian Deadlift
4 x 10
Every 2 Minutes

Reverse Barbell Lunges
4 x 10/10
Every 2 Minutes

Workout of The Day

14.4 Open Workout

14 Minute AMRAP
60 Calorie Row
50 Toes to Bar
40 Wall Balls 24/20
30 Power Cleans 135/95
20 Muscle Ups

Fitness 13 June 2017

Snatch + Overhead Squat
7 x 2 + 2
GHD Sit Ups
7 x 15
Every 2 Minutes

Clean and Jerk
15 Minutes to Build up to a Heavy Single

Workout of The Day

12.3 Open Workout

Fitness 9 June 2017

Overhead Squat
6 x 7
GHD Sit Ups
6 x 15-25
Every 3 Minutes

Clean + Front Squat
5 x 2 + 4
Strict Handstand Push Ups
5 x 6-10
Every 3 Minutes

Workout of The Day
3 Rounds
50 Walking Lunges 40/30
40 Push Ups
30 Sit Ups
20 Pull Ups

Fitness 8 June 2017

Workout of The Day
5 Rounds
5 Man Makers
400 Meter Run or 500 Meter Row

Rest 4 Minutes

1000 Meter Row
1 Mile Run
1000 Meter Row

Fitness 7 June 2017

Strength

Pendlay Row
6 x 10
Bench Dips
6 x 15
Barbell Roll Outs
6 x 10
Every 3:00 Minutes

Workout of The Day
50 Box Jumps 24/20
50 Jumping Pull Ups
50 Kettlebell swings, 1.5/1.0
50 Walking Lunges
50 Knees to elbows
50 Push Press 45/35
50 Back extensions
50 Wall Balls 20/14
50 Burpees
50 Double Unders

Fitness 6 June 2017

Strength
Back Squat
6 x 5
Every 2:00 Minutes

Reverse Barbell Lunges
4 x 10/10
Toes 2 Rings
4 x 15
Every 2:30 Minutes

Split Squats Bench
4 x 10/10
Kneeling Ball Slams
4 x 10/10
Every 2:30 Minutes

Workout of The Day
5 Rounds
10 Deadlifts 275/175
15 Wall Balls 20/14
10 Lateral Burpees

Fitness 5 June 2017

Monday

Strength
Weighted Dips
6 x 5
Side Bends
6 x 15
Every 2:30 Minutes

Incline Dumbell Bench Press
6 x 8
GHD Sit Ups
6 x 15
Every 2:30 Minutes

Workout of The Day
20 Minute AMRAP
10 Push Press
10 Box Jumps
10 Kettlebell Swings 2.0/1.5

Fitness 2 June 2017

Single Arm Row
6 x 10
GHD Sit Ups
6 x 15-25
Every 3 Minutes

Pendlay Row
6 x 10
Barbell Roll Out
6 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
30 Wall Balls
15 Handstand Push Ups or Pull Ups
30 Calorie Row

Fitness 1 June 2017

Squat Clean
9 x 3
Burpee Toes to Bar
9 x 3-6
Every 2:30 Minutes

Workout of The Day

1000 Meter Row
100 Double Unders
80 Squats
60 Sit Ups
40 Push Ups
60 Sit Ups
80 Squats
100 Double Unders
1000 Meter Row

Fitness 31 May 2017

Strength
6 Rounds
Minute 1: 8 Close Grip Bench Press
Minute 2: 10 V Grip Pull Ups
Minute 3: 20 Hollow Rocks

Weighted Dips
5 x 10
Barbell Row
5 x 10
Every 2:30 Minutes

Workout of The Day
5 Rounds
10 Pull Ups
20 Burpees
10 Box Jump Overs