Blog

Fitness 27-31 May 2019

Monday

Murph

Tuesday

Wednesday

Thursday

Walking Lunges DB
4 x 20
Hollow Rocks
4 x 40
Every 2:30 Minutes

Reverse Lunges Elevated BB
3 x 10/10
Side Bends
3 x 10/10
Every 2:30 Minutes

Front Squats
3 x 8
Strict Toes to Bar
3 x 10
Every 3 Minutes

Workout of The Day
50-40-30-20-10
Slide Boards
25-20-15-10-5
Kettlebell Power Swings 1.5/1.0

400 Meter Run After Each Round

Fitness 20-24 May 2019

Monday

Tuesday

Females:
21-18-15-12-9: Air Bike or Row Calories
50 Hollow Rocks after each set

Males:
27-24-21-18-15: Air Bike or Row Calories
50 Hollow Rocks after each set

then 1 Mile Run

Mobility

Wednesday

Machine Row
3 x 10
Wall Walks
3 x 2
Every 2 Minutes

Single Arm Row
4 x 10/10
Box Jumps 30/24
4 x 8
Every 2:30 Minutes

Pendlay Row
5 x 8
GHD Sit Ups
5 x 15
Every 3 Minutes

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

Thursday

Workout of The Day

3 Rounds
400 Meter Run
20 Sit Ups
15 Wall Balls 25/16
10 Burpees to 6″ Target
15 Kettlebell Swings 2.0/1.5
20 Overhead Wallking Lunges 35/15
500 Meter Row

then
1 Mile Air Bike
Mobility

Friday

Deadlift
5 x 3
Triceps Extensions
5 x 10
Every 2 Minutes

Deadlift
5 x 3
French Press
5 x 10
Every 2:30 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Box Jumps

then
1 Mile Air Bike
15 Minutes Stairs Fatburner Level 12

Fitness 13-17 May 2019

Monday

Flat Bench DB
6 x 8
Pull Ups
6 x 8
GHD Sit Ups
6 x 10
Every 3 Minutes

Incline Bench DB
6 X 10
Pendlay Row
6 x 10
Hollow Rocks
6 x 30
EVery 3 MInutes

Workout of The Day

3 Rounds
800 Meter Run
40 Kettlebell Swings 1.5/1.0
30 Wallballs 20/14

Tuesday

Back Squat
4 x 10
Wall Walks
4 x 2
Every 2 Minutes

Reverse Lunges from Bumpers
3 x 10/10
Russian Twists
3 x 40
Every 2:30 Minutes

Walking Lunges DB
3 X 20
Knees to Elbows
3 x 10
Every 2:30 Minutes

Slideboards
2 x 100
Tradtional Sit Ups
2 x 50
Every 3 Minutes

Workout of The Day

3 Rounds
15 Deadlifts 135/75
15 Push-ups

2 Rounds:
500 Meter Row
75 Double Unders

1 Round:
1 Mile Air Bike
800 Meter Run

Wednesday

Workout of The Day
2k Row
1 Mile Run
1 Mile Air Bike
1000 Meter Ski Erg
15 Minutes Stairmaster

then Mobility

Thursday

Workout of The Day

3 Rounds
30 Hollow Rocks
21/15 Calorie Bike
10 Strict Pull Ups

200 Meter Farmers Carry 1,5/1.0

2 Rounds
30 Traditional Sit Ups
21/15 Calorie Bike
10 Strict Pull Ups

200 Meter Farmers Carry 1.5/1.0

1 Rounds
30 Butterfly Sit Ups
21/15 Calorie Bike
10 Strict Pull-ups

then

15 Minutes Stairs

Friday

3 Rounds
1 Minute Wallballs 20/14
1 Minute Kettlebell Power Swings
1 Minute Box Jumps 20″
1 Minute Push Press 75/55
1 Minute Calorie Row
1 Minute Rest

then
1 Mile Run
1000 Meter Ski Erg
1 Mile Air Bike
Mobility

Fitness 6-10 May 2019

Back Squats
6 x 8
Dumbell Bicep Curls
6 x 20
Every 2:30

Reverse Lunges
4 x 20
GHD Sit Ups
4 x 20-25
Every 2:30 Minutes

16 Minute AMRAP
30 Double Unders
15 Wallballs 20/14
30 Double Unders
15 Kettlebell Swings 1.5/1.0

Tuesday

Flat Bench Dumbell
4 x 10
Rope Climbs
4 x 3
Every 2-2:30 Minutes

Flat Bench Barbell
4 x 8-10
Pull Overs
4 x 2
Every 2:30 Minutes

Dips
4 x Max Reps
Strict Toes to Bar
4 x 10
Every 2 Minutes

Workout of The Day
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row

Wednesday

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

T Bar Row
3 x 10
French Press
3 x 15
Every 2 Minutes

Single Arm Row
4 x 10/10
Tricep Extensions
4 x 15
Every 2:30 Minutes

Workout of The Day
20 Minute AMRAP
5 Strict Pull-ups
10 Push-ups
15 Calorie Row

Thursday

400 Meter Jog
40 Calories Ski Erg
1000 Meter Row
40 Calories Air Bike

12 Minutes Mobility

In 90 seconds:
AMRAP Burpee Pull Ups
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Strict Toes to Bar or straight leg raises with back support where able
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Calories on Rower
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Wall Balls

In 90 seconds:
50 Double Unders
AMRAP Kettlebell Swings 1,5/1.0
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Calories on Air Bike
Rest 30 seconds

400 Meter Jog
40 Calories Ski Erg
1000 Meter Row
40 Calories Air Bike

Friday

Overhead Squat
6 x 6
Side Bends
6 x 10/10
Every 2:30 Minutes

Front Squat
4 x 5
Russian Twists
4 x 20
Every 2:30 Minutes

Workout of The Day

For Time:
10 Power Cleans 135/95
50 Air Squats
10 Front Squats 135/95
50 Air Squats
10 Push Jerks 135/95
50 Air Squats
10 Clusters or Thrusters 135/95

Fitness 29 April – 3 May 2019

Monday

Flat Bench Press
7 x 7
Pull Over
7 x 2
GHD Sit Ups
7 x 10
Every 3 Minutes

15 Minute AMRAP
30/21 Calorie Bike
15 Kettlebell Swings 2.0/1.5
30 Traditional Sit-ups
15 Goblet Squats 2.0/1.5

Rest 2 Minutes

2 Rounds
500 Meter Row
800 Meter Run

Tuesday

Back Squat
6 x 7
Bench Dips
6 x 10/10
Hollow Rocks
6 x 30
Every 3 Minutes

Workout of The Day

200 Meter Run, 2 Front Squats 165/110
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Then Mobility

Wednesday

Single Arm Row
5 x 10/10
Box Jumps
5 x 10
Every 2:30 Minutes

Machine Row
4 x 10
Wall Walks
4 x 2
Every 2:30 Minutes

Strict Pull Ups/Jumping
3 x 15
Ab Dolly
3 x 2
Every 2:30

Workout of The Day

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches 50/35
15 Burpee Box Jumps 24/20
20 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20
10 Dumbbell Snatches 50/35
5 Burpee Box Jumps 24/20

Thursday

On the 3:00 x 5 Rounds:
15 Butterfly Sit Ups
30 Double Unders
15 Traditional Sit Ups
5 Burpee Pull Ups

Rest 3 Minutes

3 Rounds
500 Meter Ski Erg
400 Meter Run
500 Meter Row

Then Mobility

Friday

5 Rounds
10 Box Jump Overs
10 Medicine Ball Cleans
10 Bar Facing Burpees
10 Toes to Bar
10 GHD Sit Ups
200 Meter Run

4 Minutes Rest

1 Mile Air Bike
10 Minutes Stairmaster Level 10

Mobility

Fitness 22-26 April 2019

Monday

Overhead Squats
5 x 8
GHD Sit Ups
5 x 10
Every 2:30 Minutes

Front Squats
3 x 10
Hollow Rocks
3 x 50
Every 3 Minutes

Workout of The Day
15-12-9:
Power Snatch 95/65
Box Jump Overs 24/20

Directly Into…

15-12-9:
Overhead Squats 95/65
Lateral Barbell Burpees

Tuesday

Machine Row
5 x 10
Ab Bicycles
5 x 20 4 Count
Every 2:30 Minutes

Barbell Row
5 x 10
Ab Dolly
5 x 1
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Pull Ups
15 Wall Balls
20 Kettlebell Swings
400 Meter Run

then

2 Rounds
500 Meter Row
1 Mile Air Bike

Wednesday

Flat Bench DB
5 X 10
Barbell Curl
5 x 10
V Ups
5 x 10
Every 3 Minutes

Flat Bench
5 x 10
Alt. Hammer Curl
5 x 20
Toes to Rings
5 x 10
Every 3 Minutes

Workout of The Day
15 Minute AMRAP
10 Dips
10 Lateral Burpees
10 Toes to Bar
200 Meter Run

Thursday

1000m row
40 wall balls
30 Traditional Sit Ups
1 Mile Colusa Run
30 Burpees to 6″ Target
1 Mile Air Bike
30 Traditional Sit Ups
40 Walking Lunges
1000m row

Friday

.5 Mile Air Bike
500 Meter Ski Erg
800m run
15 GHD Sit Ups
30 Kettlebell Power Swings 1.5/1.0
45 Box Jumps
30 Russian Kettlebell Swings 1.5/1.0
15 GHD Sit Ups
800m run
500 Meter Ski Erg
.5 Mile Air Bike

then Mobility

Fitness 15-19 April 2019

Monday

Workout of The Day

400 Meter Run, 26 Box Jumps 24/20
400 Meter Run, 26 GHD Sit Ups
400 Meter Run, 26 Pull Ups
400 Meter Run, 26 Kettlebell Swings 1.5/1.0
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Hand Release Push Ups

then

1 Mile Row
1 Mile Air Bike
Mobility

Wednesday

Workout of The Day
18 Minute AMRAP
60 Double Unders
45 Air Squats
30/21 Calorie Bike
15 Calorie Ski Erg

then

1 Mile Run
Mobility

Thursday

3 Rounds
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups

Rest 1 Minute

2000 Meter Row

Rest 1 Minute

2 Miles Air Bike

Rest 1 Minute

10 Minutes Stairmaster

Fitness 8-11 April 2019

Monday

Tuesday

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

Workout of The Day
3 Rounds
10 Dips
15 Hang Power Cleans 135/95
10 Lateral Burpees

Rest 1 Minute

10 Minutes Stairmaster
Level 9-12

Wednesday

Machine Row
4 x 10
Triceps Extension
4 x 10
Toes to Bar
4 x 10
Every 2:30 Minutes

Single Arm Row
4 x 10/10
French Press
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 Minutes

workout of The Day
3 Rounds
10 Strict Pull Ups
15 Kettlebell Swings
20 Wall Balls

then
1200 Meter Row
1200 Meter Run
1 Mile Air Bike

Thursday

Workout of The Day

5 Rounds:
1 Minute Box Jump Overs
1 Minute Burpees
1 Minute Calorie Bike
1 Minute Rest

then

1 Mile Run
1500 Meter Row
1000 Meter Ski Erg

then

Mobility

Friday

Deadlifts
4 x 10
Burpee Box Jumps
4 x 10
Every 2:30 Minutes

3 Rounds
20 Deadlifts 135/95
200 Meter Run
20 Wallballs 20/14
200 Meter Run

3 Minute Rest

15-20 Minutes Stairmaster

Then Mobility

Fitness 1-5 April 2019

Monday

Machine Row
4 x 10
Triceps Extension
4 x 10
Every 2:30 Minutes

Rear Delt Fly
4 x 15
V Grip Pull Ups
4 x 10
Every 2:30 Minutes

T Bar Row
4 x 10
Wall Balls
4 x 15
Every 2:30 Minutes

Workout of The Day

3 Rounds
3:00 Calorie Row
2:00 Calorie Bike
1:00 Ski Erg or Burpees
Rest 1:00

Tuesday
Power Clean + Front Squat
7 x 2 + 3
Every 2 Minutes

Reverse Lunge Bumper Plate
3 x 20
GHD Sit Ups
3 x 20
EVery 2:30 Minutes

Deadlift
3 x 3
Wall Walks
3 x 3
Every 2:30 Minutes

Slideboards
3 x 50
Russian Twist
3 x 50
Every 3 Minutes

Wednesday

300 Meter Row
20 Box Jump Overs
300 Meter Row
40 Burpees
300 Meter Row
60 Kettlebell Swings
300 Meter Row
80 Double Unders
300 Meter Row
100 Slideboards
400 Meter Run
80 Sit Ups
400 Meter Run
60 Mountain Climbers
400 Meter Run
40 GHD Sit Ups
400 Meter Run
20 Box Jumps
400 Meter Run

Fitness 25-29 March 2019

Monday

Overhead Squat
7 x 7
GHD Sit Ups
7 x 12
Every 2:30 Minutes

Front Squat
3 x 10
Hollow Rocks
3 x 50
Every 3 Minutes

Workout of The Day

20 Minute AMRAP

25 Single Arm Dumbbell Push Press 40/25#
25 Double Unders
25 Wallballs 20/14#
25 Double Unders

Tuesday

V Grip Pull Ups
5 x Max Reps
Bench Dips with Hip Stretch
5 x 8/8
Every 2 Minutes

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

Barbell Row
4 x 10
Tricep Extension
4 x 10
Every 2:30 Minutes

Workout of The Day
5 Rounds
On the 4 Minute Mark
9 Burpee Box Jumps (24/20
15 Dumbbell Front Squats 40/25
21/15 Calorie Bike

Wednesday

5 Minute AMRAP
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts 185/135
8 Box Jump Overs 24/20

Rest 3 Minutes

5 Minute AMRAP
Buy-In: 35/25 Calorie Row
Immediately Into…
10 Deadlifts 205/145
8 Box Jump Overs 24/20

Rest 3 Minutes

5 Minute AMRAP
Buy-In: 20/15 Calorie Row
Immediately Into…
8 Deadlifts 225/155
8 Box Jump Overs 24/20

then 1 Mile Colusa Run

Mobility

Thursday

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

Friday

Flat Bench Press
7 x 7
Pull Over
7 x 2
GHD Sit Ups
7 x 10
Every 3 Minutes

Incline DB
3 X 10
Rope Climb
3 x 3
Russian Twist
3 x 40
Every 3 Minutes

Dips
3 x 10
Bicep Curl
3 x 21
Tsunami
3 x 10
Every 3 Minutes