Blog

Fitness 30 April – 4 May 2018

Monday

Shoulder to Overhead
5 x 6
GHD Sit Ups
5 x 15
Every 2:30 Minutes

Incline Dumbell Press
5 x 10
Chin Ups
5 x 10
Every 2:30 Minutes

60 Push Ups
5 Minute Time Cap

7 Minute AMRAP
7 Thrusters 95/65
7 Pull Ups
7 Calories Air Bike

Rest 3 Minutes

1 Mile Run or 3k Row

Tuesday

Hang Squat Cleans + Front Squats
6 x 2 + 2
Every 2:30 Minutes

Slideboards
5 x 40
Side Bends
5 x 15/15
8 Minute Time Cap

“Under the Lights”
8 Minute AMRAP
3 Hang Squat Clean 95/65
3 Toes to Bar
6 Hang Squat Clean 95/65
6 Toes to Bar
9 Hang Squat Clean 95/65
9 Toes to Bar

Up by (3) reps each round

Wednesday

Machine Row
4 x 10
Barbell Roll Out
4 x 10
Every 2 Minutes

Pendlay Row
5 x 10
Russian Twist
5 x 20
Every 2:30 Minutes

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

rest 3 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

rest 3 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Thursday

10 Rounds
12 Push Ups
12 Sit Ups
12 Ring Rows

Rest 5 Minutes ( Mobility )

3 Rounds
1000 Meter Row
800 Meter Run

then

MOBILITY

Friday

Overhead Squats

Fitness 23-27 April 2018

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 16-20 April 2018

Monday

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

Front Squat
3 x 6
Toes to Rings
3 x 20
Every 2:30 Minutes

Workout of The Day

Alternating On the Minute x 14 (7 Rounds):
Odd – 20/14 Calorie Bike
Even – 1 Minute Max Medicine Ball Squat Cleans (20/14)

Tuesday

Deadlifts
8 x 8
Handstand Walk or Kick Ups
8 x 12-18′ (5)
Every 3 Minutes

Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Bike
50 Kettlebell Swings (53/35)

Wednesday

50 Strict Pull Ups

Single Arm Row
3 x 10

2 Rounds For Time:
400 Meter Run
26 Ring Rows
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Burpees
400 Meter Run
26 Air Squats
400 Meter Run
26 Calories Air Bike

Thursday

Bench Press
8 x 8
GHD Sit Ups
8 x 15-20
Every 2:30 Minutes

Seated Shoulder Press
4 x 8
Toes to Rings
4 x 10
Every 2:30 Minutes

AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand-Release Push-ups

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