Categorized as: Personal Training

Fitness 18-22 June 2018

Monday

Tuesday

Overhead Squat
6 x 8
Strict Pull Ups
6 x Max Reps
Every 2:30 Minutes

Back Squat
6 x 8
Wall Walks
6 x 3
Every 3 Minutes

Workout of The Day
21-15-9
GHD Sit Ups
Box Jumps
500 Meter Row after each round

then Mobility

Wednesday

Workout of The Day
3 Rounds
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
15 Knees-to-Elbow
9 Ring Dips or Paralette Push Ups

then

2000 Meter Row
1 Mile Run
2000 Meter Row

then Mobility

Thursday

Workout of The Day

1 Round of Whitten
2 Rounds of White
1 Round of Whitten

1 Round
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)

2 Rounds
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run

1 Round
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)

Friday

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

V Grip Pull Ups
3 x 10
Dips
3 x Max Reps
Every 2:30 Minutes

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

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Lateral Burpees
GHD Sit Ups

Fitness 11-15 June 2018

Monday

Deadlift
5 x 7
GHD Sit Ups
5 x 12
Every 2:30 Minutes

Workout of The Day
5 Rounds
5 Power Cleans 135/95
10 Lateral Burpees

Rest 3 Minutes

5 Rounds
10 Push Ups
10 Deadlifts 135/95

Then Mobility

Tuesday

Workout of The Day
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
2 Rounds of Helen

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

then Mobility

Wednesday

3 Rounds:
50 Double Unders
40 Air Squats
30 Dumbell Snatches 60/35

Rest 3 Minutes then

4 Rounds for Time

20 Kettlebell Power Swings 1.5/1.0
15 Butterfly Sit Ups
20 Fr Rack KB Walking Lunges .75/20#
15 Traditional Sit Ups
20 KB Snatch each side 10/10

Rest 2 Minutes

1000 Meter Row

then Mobility

Fitness 4-8 June 2018

Monday

Back Squat
5 x 5
Pull Overs
5 x 2
Every 2:30 Minutes

Front Squat
3 x 8
Handstand Walk
3 x 24′
Every 3 Minnutes

Split Stance Squat
3 x 10/10
GHD Sit Ups
3 x 20-25
Every 2 Minutes

Workout of The Day
12 Minute AMRAP
10 Toes to Bar
30 Double Unders
10 Kettlebell Power Swings 2.0/1.25

Tuesday

Dips
6 x 10
Machine Row
6 x 10
Traditional Sit Ups
6 x 25
Every 3 Minutes

Workout of The Day
18 Minute AMRAP
200 Meter Run
16/12 Calorie Row
12 Legit Push Ups
8 Strict Pull Ups

Then Mobility

Wednesday

Warm Up
30 Kettlebell Swings
500 Meter Row
800 Meter Jog
30 Kettlebell Swings

10 Minutes Mobility

Not for Time
5 Rounds
20 Alternating Bicep Curls
50 Slideboard

5 Rounds
Inchworm Length of The Gym
10-15 Hammer Curls

Workout of The Day
Team Workout
30 Partner Wall Balls
40 Lateral Burpees
50 Deadlifts 135/95
60 Double Unders
50 Box Jump Overs
40 Lateral Burpees
30 Wall Balls

them

2500 Meter Row
Partners Alternate Every 250 Meters
Then Run 1200 Meters Together

Then Mobility

Thursday

Warm Up
60 Double Unders
400 Meter Run
400 Meter Backwards Run
60 Double Unders

10 Minutes Calves Mobility

5 Rounds
10/10 Kettlebell Snatches
15 GHD Sit Ups
10 Burpee Pull Ups

then

1000 Meter Row
600 Meter Run
1000 Meter Row
600 Meter Run
1000 Meter Run

then Mobility

Friday

Front Squat
5 x 8
Handstand Walk
5 x 18′
Every 2:30 Minutes

5 Minute AMRAP
15-12-9
Kettlebell Swing 2.0/1.5
Front Squat 135/95
Calorie Row

Rest 3 Minutes

5 Minute AMRAP
15-12-9
Kettlebell Swing 2.0/1.5
Front Squat 115/85
Calorie Row

Rest 3 Minutes

4 Rounds
400 Meter Run
8 Pull Ups
8 Dips
40 Double Unders

then Mobility

Fitness 28 May – 1 June 2018

Monday

25-50 Push Ups

Flat Bench Press (db)
5 x 10
Machine Row
5 x 10
Every 2 Minutes

20-30 GHD Sit Ups

Incline Bench Press (db)
4 x 10
V Grip Pull Ups
4 x 10
Every 2:30 Minutes

20-30 GHD Sit Ups

Weighted Dips
3 x 10
Single Arm Row
3 x 10/10
Every 3 Minutes

20-30 GHD Sit Ups
25-50 Push Ups

20-30 Minutes Cardio

Tuesday

600 Meter Row
30 Kettlebell Power Swings
30 Box Jump Overs
30 Kettlebell Power Swings
600 Meter Row

Rest 1 Minute

Run 800m
60 Double Unders
30 Burpees to 6″ Target
60 Double Unders
Run 800m

Rest 1 Minute

60 Traditional Sit Ups
30 Calories Air Bike
30 Calories Ski Erg
30 Calories Air Bike
60 Traditional Sit Ups

then Mobility

Wednesday

Barbell Walking Lunges
3 x 30
Toes to Bar
3 x 15
Every 2:30 Minutes

60 Slide Board

Barbell Reverse Lunges Alternating
3 x 20
Opposite Knee to Elbow
3 x 10
Every 2:30 Minutes

60 Slide Board

Front Squat
6 x 10
Hollow Rocks
6 x 20
Every 2:30 Minutes

60 Slide Board

Workout of The Day

Every Minute on The Minute x 10
10 Front Squats 35# db x 2
5 Burpees

Thursday

4 Rounds
4/3 Minutes to Accomplish
30 Russian Kettlebell Swings
30 Medicine Ball Squats 30/20#
20 Calories Air Bike
1 Minute Rest

Rest 2 Minutes

Every Minute on The Minute x 10
6 Burpee Deadlifts 50/35
6 Box Jumps

Rest 2 Minutes

Friday

Fitness 21-25 May 2018

Monday

Dirty Thirty

then

1 Mile Run

Tuesday

Flat Bench Dumbbell
5 x 10
Machine Row
5 x 10
Every 2 Minutes

Flat Bench Barbell
5 x 8
Single Arm Row
5 x 10/10
Every 2:30 Minutes

Weighted Dips
5 x 8
Pendlay Row
5 x 10
GHD Sit Ups
5 x 15-20
Every 3 Minutes

French Press
3 x 15
Strict Pull Ups
3 x Max Reps
Every 3 Minutes

Workout of The Day
4 Rounds
10 Ring Rows
10 Push Ups
10 Toes to Bar
200 Meter Run

Wednesday

Workout of The Day
Teams of 3
For Time: (30 Minute Time Cap)
90/60 Calorie Bike, 75 Kettlebell Swings, 75 Double Unders
90/60 Calorie Bike, 60 Kettlebell Swings, 60 Double Unders
90/60 Calorie Bike, 45 Kettlebell Swings, 45 Double Unders
90/60 Calorie Bike, 30 Kettlebell Swings, 30 Double Unders
90/60 Calorie Bike, 15 Kettlebell Swings, 15 Double Unders

then

15 Minutes Stairmaster or
2 Rounds 500 Meter Row, 600 Meter Run

Thursday

Back Squat
6 x 5
Rope Climb
6 x 3
Every 2:30 Minutes

Front Squat
3 x 8
Hollow Rocks
3 x 40
Every 3 Minutes

Workout of The Day
5 Rounds of “Cindy”
30 Front Squats 135/95
1,000 Meter Row

Friday

Workout of The Day

40 Sit Ups
10 Burpees
30 30′ Bear Craw;
10 Burpees
20 Kbs
10 Burpees
30′ Bear Crawl
10 Burpees
20 kbs
10 Burpees
30′ Bear Crawl
10 Burpees
40 Sit Ups

2 Minute Rest

2000 Meter Row or 15 Minutes Stairmaster

then Mobility

Fitness 14-19 May 2018

Monday

Back Squat
4 x 5
Bench Dips
4 x 15
EVery 2 Minutes

Back Squat
4 x 5
French Press
4 x 15
Every 2:30 Minutes

Romanian Deadlift
3 x 12
Legit Push Ups
3 x 15
Every 2 Minutes

13 Minute AMRAP
50 Dumbbell Snatches 50/35
40 Burpees
30 Toes to Bar or GHD Sit Ups
20 Handstand Push-ups or Hand Release Push Ups

Tuesday

WODS only

3 Rounds
3 Minute Calorie Row
2 Minute Calorie Bike or Calorie Ski Erg
1 Minute Traditional Sit Ups
Rest 2 Minutes Between Rounds

Rest 2 Minutes then

60 Double Unders
50 Russian Twists 10/8
40 Butterfly Sit up
30 Russian Kettlebell Swingsswings
20 2 Push Up Burpees
10 Burpee Pull Ups

Rest 2 Minutes then

1200 Meter Cool Down

Wednesday

6 Rounds
Minute 1: 10 Incline Press
Minute 2: 10 Machine Row
Minute 3: 15 GHD Sit Ups

5 Rounds
Minute 1: 10 Flat Bench Pres
Minute 2: 10 V Grip Pull Ups
Minute 3: 10/10 Side Bends

Workout of The Day

For Time:
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Air Bike or Rower

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

Thursday

1 Mile Run
2000 Meter Row
1 Mile Run

then

15 Minutes Stairmaster
and 15 Minutes Mobility

Friday

Fitness 7-11 May 2018

Monday

Incline Bench Press
5 x 10
Strict Knees to Elbow (opposite)
5 x 10
Every 2:30 Minutes

Weighted Dips
5 x 10
Ball Slams
5 x 5/5
Every 2:30

Workout of The Day
5 Rounds
15 Push Ups
15 Kettlebell Swings
15 GHD Sit Ups
400 Meter Run

or

5 Rounds
15 Push Ups
15 Kettlebell Swings
15 GHD Sit Ups

then

3000 Meter Row

Tuesday

Back Squat
7 x 5
Pull Over
7 x 2
Every 2 Minutes

Reverse Lunge Alternating BB
5 x 20
V UPS
5 x 20
Every 2 Minutes

Romanian Deadlift
3 x 10
Push Ups
3 x 20

Workout of The Day
15 Minute AMRAP
60 Double Unders
30 Wallballs 20/14
15 Deadlifts 135/95

Wednesday

Pendlay Row
5 x 8
Leg Lifts
5 x 15
Every 2 Minutes

Single Arm Row
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes

20 Minute AMRAP
2 Rounds of Strict “Cindy”
Row for Calories 20/14
200 Meter Run

Thursday

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

then 40 Minutes Mobility

Friday

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

Hang Squat Clean + Front Squat
6 x 2 + 2
Every 2 Minutes

AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 2 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 2 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 2 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

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