Categorized as: Personal Training

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

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

Fitness 18-22 March 2019

Monday

Bench Press
7 x 6
GHD Sit Ups
7 x 12
Pull Overs
7 x 1
Every 2:30 Minutes

Incline DB Press
4 x 10
Chin Ups
4 x 10
Hollow Rocks
4 x 25
Every 2:30 Minutes

Workout of The Day
Every Minute on The Minute x25
Minute 1: 12/9 Calorie Bike
Minute 2: 15 Kettlebell Swings 1.5/1.0
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest

*Score is total stations completed as written within the minute. A perfect score is 20.*

Tuesday

Back Squat
7 x 6
Alt. Hammer Curl
7 x 20
Toes to Bar
7 x 10
Every 2:30 Minutes

Front Squat
3 x 10
Hollow Rocks
3 x 30
Barbell Curl
3 x 10
Every 3 Minutes

Walking BB Lunge
3 x 20
Triceps Extension
3 x 15
Every 2:30 Minutes

Workout of The Day

Wednesday

Workout of The Day
400 Meter Run
100 Jump Rope
400 Meter Run
90 Squats
400 Meter Run
80 Leg Lifts
400 Meter Run
70 Kettlebell Swings
400 Meter Run
60 Butterfly Sit Ups
400 Meter Run
50 Russian Twists
400 Meter Run
40 Hand Release Push Ups
400 Meter Run
30 Burpees
400 Meter Run
20 Toes to Bar
400 Meter Run
10 Ring Rows
400 Meter Run

Thursday

Machine Row
3 x 10
Russian Twist
3 x 40
Every 2 Minutes

Pull Ups
3 x 10
Rainbows
3 x 10
Every 2:30 Minutes

Pendlay Row
4 x 10
Barbell Rollouts
4 x 10
Every 2:30 Minutes

Single Arm Row
4 x 10/10
Sidebends
4 x 10/10
Every 2:30 Minutes

Workout of The Day
3 Rounds
20 Wall Balls
15 Butterfly Sit Ups
10 Burpee Pull Ups
400 Meter Run

Friday

KB Press
5 x 10/10
GHD Sit Ups
5 x 12
Every 2:30 Minutes

Single Arm Swing
5 x 12/12
V Ups
5 x 12
EVery 2:30 Minutes

Workout of The Day
40-30-20-10
Calories Air Bike
Calories Rower
Ski Erg

400 Meter Run After Every Round

Fitness 11-14 March 2019

Monday

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

Incline Bench Press
5 x 10
Kettlebell Row
5 x 10
Every 2 Minutes

Workout of The Day
5 Rounds
10 Dips
15 GHD Sit Ups
10 Strict Pull Ups
15 Wall Balls

then
1200 Meter Jog

Tuesday

Front Squat
4 x 10
Arm Circles and Shoulder Rolls
4 x 10/10/5/5
Every 3 Minutes
Mobility

Walking BB Lunges
3 x 20
Russian Twists
3 x 50
Every 3 Minutes

DB Box Step Ups
2 x 30
Rope Climbs
2 x 3 Ascents
Every 2:30 Minutes

Workout of The Day

3 Rounds
12/12 Single Arm Swing
18 Calories Air Bike
24 Kettlebell Taps
36 Jump Rope Crossovers
400 Meter Run

Wednesday

Workout of The Day
1000 Meter Row
1200 Meter Run
1000 Meter Row
1200 Meter Ski Erg
1000 Meter Row
1.2 Mile Air Bike
1000 Meter Row

then Mobility

Thursday

Back Squats
6 x 10
GHD Sit Ups
6 x 12
Bench Dips
6 x 6/6
Every 2:30 Minutes

Romaninan Deadlifts
3 x 10
Ring Rows
3 x 10
Triceps Extension
3 x 10
Every 2:30 Minutes

Bumper Reverse Lunges
3 x 10/10
French Press
3 x 10
Every 2:30 Minutes

Workout of The Day
3000 Meter Row

then Mobility

Friday

Deadlift
6 x 5
Stretch
Every 3 Minutes

Workout of The Day
21-18-15-12-9-6-3
Russian Kettlebell Swings 1.5/1.0

After Each Round
15 Traditional Sit ups
30 Double Unders

Training 4-8 March 2019

Monday

Incline Bench Press DB
5 X 10
Ring Rows
5 x 10
Every 2:30 Minutes

Flat Bench Press
5 x 8
Hammer Curl
5 x 10
Every 2:30 Minutes

Team Workout
Teams of 2
25 Minute AMRAP
15/12 Calorie Bike
12 Kettlebell Swings 1.5/1.0
9 Burpees

Tuesday

Back Squats
5 x 8
GHD Sit Ups
5 x 12
Every 2:30 Minutes

Walking Lunges BB
3 x 20
Hollow Rocks
3 x 30
Every 2:30 Minutes

Split Stance Squats
3 x 10/10
Paralette Push Ups
3 x 10
Every 2 Minutes

Workout of The Day
3 Rounds
400 Meter Run
15 Wall Balls
20 Traditional Sit Ups

Wednesday

Machine Row
3 x 10
Rainbows
3 x 10
Every 2 Minutes

Kettlebell Row
4 x 10
Russian Twist
4 x 40
Every 2:30 Minutes

V Grip Pull Ups
4 x 10
Ball Slam Complex
4 x 5/5/5
Every 2:30 Minutes

Workout of The Day
5 Rounds
10 Barbell Row 95/65
8 Bar Facing Burpees
200 Meter Run

1 Minute Rest

1000 Meter Row

Thursday

Workout of The Day

1500 Meter Row
800 Meter Run
2 Miles Air Bike
800 Meter Run
1500 Meter Ski Erg

then Mobility

Friday

Seated KB Press
5 x 8/8
Kettlebell Row
5 x 10
Strict Toes to Bar
5 x 8
Every 2:30 Minutes

Single Arm Swing
3 x 12
Ring Row or Pull Ups
3 x 8
Toes to Rings
3 x 12
Every 1:30 Minutes

Double KB Swing
3 x 15
GHD Sit Ups
3 x 15
Every 2 Minutes

Workout of The Day
1000 Meter Row
800 Meter Run
1000 Meter Row
800 Meter Run
Stairmaster 20 Minutes Level 10+

Mobility

Fitness 25-28 February 2019

Monday

Workout of The Day

4 Rounds, 1 minute at each station
Medicine Ball Clean
Kettlebell swing
Box Jumps 20
Burpees or Push Press 75/55
Row for Calories
Rest

then

2 Miles Air Bike
10 Minutes Stairmaster Fatburner Level 10
and Mobility

Tuesday

Barbell Row
5 x 10
French Press
5 x 10
Every 2 Minutes

Pendlay Row
5 x 10
Bench Dips
5 x 10/10
Every 2 Minutes

Workout of The Day
Pull Ups
10-8-6-4-2
8 Box Jump Overs after each round

then

3 Rounds
400 Meter Run
10 Burpee Pull Ups
20 Kettlebell Swings

Wednesday

19.1
15 Minute AMRAP
19 Wallballs 20/14
19 Calorie Row

then
15 Minutes Stairmaster
2 Miles Air Bike
Mobility

Thursday

Back Squat
6 x 8
Ez Curl
6 x 10
Every 2:30 Minutes

Front Squat
3 x 10
Hammer Curl
3 x 10
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Ring Rows
Squat Jumps
Sit Ups

2 Minute Rest

1000 Meter Row
1 Mile Air Bike

Friday

Workout of The Day

100 Jump Rope Singles
1 Mile Air Bike
1500 Meter Row
1 Mile Run
1500 Meter Row
1 Mile Air Bike
100 Jump Rope Singles

then Mobility

Fitness 18-22 February 2019

Monday

Flat Bench Press DB
5 X 8
V Grip Pull Ups
5 x 10
Every 2 Minutes

Weighted Dips
5 x 8
Single Arm Row
5 x 10/10
Every 3 Minutes

Workout of The Day
10 Rounds of Strict Cindy
then
50 Kettlebell Power Swings
50 Calories Air Bike

Tuesday

Front Squats
5 x 6
GHD Sit Ups
5 x 12
Every 2 Minutes

Back Squats
4 x 10
Ab Dolly
4 x 50′
Every 3 Minutes

Workout of The Day
10-8-6-4-2
Power Cleans 155/105
Bar Facing Burpees

2-4-6-8-10
Deadlifts
Lateral Burpees

Wednesday

Thursday

20 Minutes Long
2 Rounds

5 Minute AMRAP of:
5 DB Sumo Deadlifts 45/30#
5 Hang Cleans
5 Push Press

5 Minute AMRAP
Calories Air Bike

15 Minutes Mobility

20 Minutes Long
2 Rounds

5 Minute AMRAP of:
5 Box Jump Overs
5 Toes to Bar
5 Burpee Pull Ups

5 Minute AMRAP of:
Row for Meters

Friday

Deadlift
6 x 7
Russian Twist
6 x 20
Dynamic Plank
6 x 10/10
Every 3 Minutes

Walking Lunges
3 x 30
GHD Sit Ups
3 x 20
Every 2:30 Minutes

Workout of The Day
1000 Meter Row
1 Mile Air Bike
80 Slide boards
60 Traditional Sit Ups
80 Slide boards
1 Mile Air Bike
1000 Meter Row

then Mobility