Blog

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

Fitness 15-20 January 2018

Monday

Back Squat
8 x 8

Tuesday

Flat Bench Dumbell
5 x 10
V Grip Pull Ups
5 x 10
Every 2:00 Minutes

Flat Bench Barbell
5 x 8
Pendlay Row
5 x 10
Side Bends
5 x 10
Every 2:30 Minutes

Workout of The Day
14 Minute AMRAP
8 Shoulder to Overhead 155/105
10 Bar Facing Burpees
12 Toes to Bar

Wednesday

2 Hang Cleans + 3 Front Squat
7 x 2 + 3
Every 2 Minutes

Single Leg Squat (foot on bench)
5 x 10/10
Oppisitte Knees to Elbow
5 x 10
Every 2 Minutes

Workout of The Day
4 Rounds
10 Deadlifts 265/175
10 Burpee Box Jumps
25 Traditional Sit Ups
then
800 Meter Run
1000 Meter Row

Thursday

100 Double Unders
then
3 Rounds
12 Pull Ups
21 Kettlebell Swings
400 Meter Run or 500 Meter Row
then
100 Double Unders

2 Minute Rest

25 Minutes Stairmaster

Friday

Seated Shoulder Press
5 x 10
Barbell Row
5 x 10
EVery 2 Minutes

Upright Row
3 x 10
Strict Pull Ups
3 x Max Reps
Every 2:30 Minutes

French Press
3 x 15
Pendlay Row
3 x 10
Every 2:30 Minutes

Workout of The Day
12.3

Fitness 8-12 January 2018

Monday

Handstand Walk
5 x 12-24′
Weighted Pull Ups
5 x 6
Every 2:30 Minutes

French Press
5 x 15
Pendlay Row
5 x 8
Every 2 Minutes

Bench Dips
5 x 15
Barbell Row
5 x 8
Every 2 Minutes

Workout of The Day
3 Rounds
25 Wall Balls 25/16
20 Alternating Dumbell Snatch 70/45
15 Burpees to 6″ Target

Tuesday

Back Squat
5 x 6
Strict Toes to Bar
5 x 12
Windmill
5 x 6/6
Every 2:30 Minutes

Deadlift
3 x 8
Cartwheel
3 x 2/2
Every 2:00

Workout of The Day
50-40-30
Walking Lunges 45/25
GHD Sit Ups
Kettlebell Swings
400 Meter Run after every round

Wednesday

Flat Bench Press Dumbells
5 x 10
Sidebends
5 x 15/15
Every 2 Minutes

Flat Bench Press
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes

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

Workout of The Day
12 Minute AMRAP
10 Burpee Pull Ups
10 Box Jump Overs
10/10 Kettlebell Snatch

Fitness 1-5 January 2018

Monday

Overhead Squat
7 x 7
V Grip Pull Ups
7 x Max Reps
Every 3 Minutes

Hang Clean
7 x 1
Every Minute on The Minute

Workout of The Day
3 Rounds
30 GHD Sit Ups
40 Unbroken Double Unders
500 Meter Row

Tuesday

Back Squat
7 x 7
Dips
7 x Max Reps
Every 3 Minutes

Romanian Deadlifts
7 x 10
French Press
7 x 15
Every 3 Minutes

5 Minute AMRAP
5 Burpee Pull Ups
10 Toes to Bar
5 Handstand Push Ups

1 Minute Rest

5 Minute AMRAP
5 Box Jump Overs
15 Kettlebell Swings
5 Box Jumps

1 Minute Rest

800 Meter Jog Cool Down

Wednesday

Cardio

Thursday

Flat Bench Press
6 x 5
Toes to Bar
6 x 10
Every 2 Minutes

Incline Bench Press DB
5 X 10
GHD Sit Ups
5 x 15
Every 2:30 Minutes

Flat Bench Dumbell
5 x 10
Russian Twist
5 x 20-30
Every 2:30 Minutes

Workout of The Day
40-30-20-10
Push Ups
Sit Ups
Squats

Friday

Barbell Row
5 x 8

T Bar Row
5 x 8

Friday

Pendlay Row

Single Arm Row

Fitness 18-22 December 2017

Monday

Incline Bench (Dumbells)
6 x 8-10
GHD Sit Ups
6 x 20-25
Every 2:30 Minutes

Weighted Dips
6 x 8-10
Side Bends
6 x 15/15
Every 2:30 Minutes

Max Reps Strict Pull Ups
3 x
Heavy Goblet Squats
3 x 12
Every 2 Minutes

Workout of The Day
21-15-9
Thrusters 95/65
Pull Ups

Tuesday

Back Squat
7 x 7
French Press
7 x 10-15
Every 2:30 Minutes

Walking Lunges bb
3 x 20
Hollow Rocks
3 x 30
Every 3 Minutes

Romanian Deadlift
3 x 12
Knees to Elbows
3 x 12
Every 3 Minutes

Workout of The Day
10 Minute AMRAP
10 Pistols
20 Dumbell Snatches 70/40
30 Double Unders

Wednesday

V Grip Pull Ups
5 x 10-12
V Ups
5 x 10-20
Every 3:00

Single Arm Row or Seated Cable Row
5 x 10
Dynamic Plank
5 x 30
Every 2 Minutes

5 Rounds
10 Push Ups
10 Burpees
10 Deadlifts 135/95
10 Ring Rows

Thursday

1000 Meter Row
800 Meter Run
1000 Meter Row
800 Meter Run
1000 Meter Row

Friday

Overhead Squat
5 x 5
Rope Climb
5 x 3
Every 2 Minutes

Front Squat
5 x 8
Toes to Bar
5 x 12-15
Every 3 Minutes

Workout of The Day
50 Wall Balls for Time
50 GHD Sit Ups for Time
50 Burpees for Time

1 Minute Rest

10 Minutes Stairmaster

Fitness 11-15 December 2017

Monday

Back Squat
5 x 3
Strict Handstand Push Ups
5 x 5
Every 2 Minutes

Back Squat
5 x 3
Chin Ups
5 x 10
Every 3 Minutes

Workout of The Day

3 Rounds
15 Thrusters 95/65
15 GHD Sit Ups
15 Pull Ups

Rest 2 Minutes

2000 Meter Row

Tuesday

Flat Bench Press
7 x 7
Strict Knees to Elbows
7 x 10
Every 2:30 Minutes

Seated Shoulder Press
5 x 10
GHD Sit Ups
5 x 15
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
BOx Jump Overs 30/24
Burpee Pull Ups

Rest 1 Minute

1 Mile Run

Wednesday

6 x
5 Barbell Row
5 Hang Power Cleans
5 Front Squats
5 Deadlifts
Every 3 Minutes

Pendlay Row
6 x 8
Barbell Rollout
6 x 10
Every 2:30 Minutes

Workout of The Day
1000 Meter Row
30 GHD Sit Ups
30 Wall Balls
30 Kettlebell Swings
30 Burpees
30 GHD Sit Ups
1000 Meter Row

Fitness 4 – 8 December 2017

Monday

Overhead Squat
7 x 5
GHD Sit Ups
7 x 15-20
Every 2:30 Minutes

Angie or Another Side of Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

or 5 Rounds
20 PUll Ups
20 Push Ups
20 Sit Ups
20 Squats

Tuesday

Front Squat
7 x 5
Handstand to Forward Roll
7 x 2
Every 2:30 to 3:00

Barbell Walking Lunges
3 x 20
Every 3 Minutes

Team WOD
50 Thursters
50 Pistols
50 Partner Wall Balls
50 Burpees
50 Box Jump Overs
50 Calories Row Each
50 Double Unders Each
50 Calories Air Dyne

Wednesday

Bench Press
5 x 8
Knees to Elbows
5 x 15
Every 3 Minutes

Power Clean
5 x 2
Every 2 Minutes

Deadlift
5 x 3
Every 2 Minutes

Workout of The Day
5 Rounds
12 Dips
24 Russian Twists
12 Toes to Bar

Thursday
Cardio and Mobility

Friday
Back Attack

Fitness 27 November – 1 December 2017

Monday

Strength

Front Squat
5 x 6
Toes to Rings
5 x 15-20
Every 2:30 Minutes

Back Squat
3 x 10
Strict Pull Ups
3 x Max Reps
Every 3 Minutes

Workout of The Day
5 Rounds
20 GHD Sit Ups
15 Burpees
10 Toes to Bar

Tuesday

Flat Bench Press
5 x 8
Heavy Side Bends
5 x 12/12
Every 2:30 Minutes

Weighted Dips
5 x 8
Rainbows
5 x 8/8
Every 3 Minutes

Workout of The Day

6 Minute AMRAP
12 Alternating Dumbell Snatches 70/40
12 Alternating Pistols OR 12 Jump Squats

Rest 1 Minute
1000 Meter Row
Rest 1 Minute

6 Minute AMRAP
12 Traditional Sit Ups
12 Chest tap Push Ups (Full Range)

Wednesday

Power Clean
7 x 2
Bench Dips or Triceps Extensions
7 x 10-15
Every 1:30 Minutes

Weighted Chin Ups
5 x 8
French Press
5 x 10
Every 3 Minutes

Pendlay Row
5 x 8
Barbell Rollout
5 x 12
Every 2:30 Minutes

Workout of The Day
7 Minute AMRAP
2 Rope Climbs
20 Hammer Curls 30/20
40 Double Unders

Thursday

Team Workout
60 Calories Airdyne, Ski Erg, Row
400 Meter Backwards Run
50 Box Jump Overs
400 Meter Medicine Ball Run
40 Burpee Pull Ups
400 Meter Skip
30 Total GHD Sit Ups Each
400 Meter Run
20 Total Burpees Each

then

Extensive Shoulder and Low Back Mobility

Friday

Deadlifts
5 x 7
Every 2 Minutes

Workout of The Day
Open Workout 14.3
8 Minute AMRAP
10 Deadlifts 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps

Monday

Bench Press
6 x 5