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Fitness 30 May 2017

Back Squat
9 x 7
Every 2:30

Clean and Jerk
6 x 2
1:30

3 Rounds
30 Lunges
20 Kettlebell Swings
30 Double Unders
20 Traditional Sit Ups

Fitness 29 May 2017

Strength
Overhead Squat
4 x 5
GHD Sit Ups
4 x 30
Every 2:30 Minutes

Overhead Squat
4 x 5
Side Bends
4 x 15/15
Every 2:30 Minutes

Workout of The Day

800 Meter Row

then
10 Rounds
5 Pull Ups
10 Push Ups
15 Squats

then
800 Meter Row

Tuesday

Power
Clean and Jerk
9 x 2
Every 1:30 Minutes

Fitness 24 May 2017

Front Squats
6 x 5
Kneeling Ball Slams
6 x 20
Every 2:30 Minutes

Romanian Deadlifts
5 x 10
Traditional Sit Ups
5 x 20
Every 2:00 Minutes

Workout of The Day
4 Rounds
1000 Meter Row
400 Meter Run

Fitness 23 May 2017

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

Barbell Row
5 x 8
Handstand Walk
5 x 18-24′
Every 2:30 Minutes

Rear Delt Fly
4 x 15-20
Russian Twist
4 x 30
Every 2:30 Minutes

Workout of The Day
3 Rounds
30 Wall Balls 20/14
20 Dumbbell Alternating Snatches 70/45
10 Burpee Pull Ups

Fitness 22 May 2017

Strength
Overhead Squats
6 x 3
Strict Pull Ups
6 x 10
Every 2:30 Minutes

Back Squats
5 x 10
GHD Sit Ups
5 x 20
Every 2:30 Minutes

Workout of The Day
7 Minute AMRAP
7 OHS
7 HSPU
7 T2B

Fitness 16 May 2017

Back Squat
6 x 8
Handstand Walk
6 x 15-18′
Every 3 Minutes

Split Squats
4 x 10
Straddle Ups/Pike Ups
4 x 7/7

20 Minute AMRAP
6 Deadlifts 225/155
7 Burpee Pull Ups
10 Kettlebell Swings 2.0/1.5
Run 200 meters

Fitness 11 May 2017

Strength

T Bar Row
5 x 10
GHD Sit Ups
5 x 15
Every 2 Minutes

Single Arm Row
5 x 10
Kneeling Slam Balls
5 x 10/10
Every 2:30 Minutes

Pendlay Row
5 x 10
Pike Ups
5 x 10
Every 2:30 Minutes

Workout of The Day
5 Rounds
10 Pull Ups
20 Kettlebell Swings
30 Double Unders

Fitness 9 May 2017

Tuesday

Back Squat
6 x 8
Rainbows
6 x 12
Every 2:30 Minutes

Deadlift
4 x 10
Straddle Ups
4 x 10-12
Every 3 Minutes

Workout of The Day
5 Rounds
10 Strict Pull Ups
15 Sit Ups
20 Wall Balls 20/14

1200 Meter jog cOOL down ….

Fitness 8 May 2016

Monday

Weighted Dips
6 x 5
Side Bends
6 x 10
Every 2:30 Minutes

Flat Bench Press (Dumbbell)
5 x 10
GHD Sit Ups
5 x 15-25
Every 2 Minutes

Incline Bench Press
4 x 10
Barbell Rollout
4 x 12
Every 2:30 Minutes

Workout of The Day
5 Rounds
5 Burpee Pull Ups
10 Knees to Elbows
15 Push Ups

Rest 2 Minutes

1500 Meter Row

Fitness 3 May 2017

Wednesday

Incline Bench Dumbbell Press
5 x 10
Every 2 Minutes

Flat Bench
5 x 8
Every 2 Minutes

Weighted Dips
5 x 6
Every 2:30 Minutes

Workout of The Day
7 Minute AMRAP
5 Strict Handstand Push Ups
10 Pull Ups
15 GHD Sit Ups

Rest 1 Minute

7 Minute AMRAP
Row for Meters