Categorized as: Personal Training

Fitness 1-4 August 2017

Tuesday

Back Squat
8 x 8
Upper Extremity Stretching During Rest Intervals
Every 3 Minutes

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

Workout of The Day
“Rahol”
12 Minute AMRAP
12 Box JUmps
6 Thursters
6 Bar Facing Burpees

Rest 1 Minute

Row 1000 Meters

Wednesday

1 Mile Run

Stretch Calves

2k Row

Stretch Hamstrings

100 Calories Air Dyne

Stretch Hip Flexors

15 Minutes Stairmaster

Stretch IT Band

Thursday

1 Mile Run
stretch calves

Rest 2 Minutes

GHD Annie
50-40-30-20-10
GHD Sit Ups
Double Unders

Rest 2 Minutes

50 Burpees for Time

Rest 2 Minutes

2000 Meter Row

Friday

Clean + Front Squat + Jerk
9 x 1 + 2 + 1
Every 2 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Front Squats 185/125
Strict Pull Ups

Rest 1-2 Minutes

1 Mile Run

Fitness 31 July 2017

Seated Shoulder Press
5 x 10
V Grip Pull Ups
5 x 10
Every 3 Minutes

Shoulder Press + Push Press
5 x 4-5 + 5-6
Ring Rows with Feet Elevated
5 x 8-12
Every 2:30 Minutes

Workout of The Day
Rowing 4 x 60 Calories
Rest 2 Minutes Between Rounds
After every round during the rest interval
30 GHD Sit Ups

Fitness 24-28 July 2017

Monday
Split Jerk
14 x 1
Every Minute on The Minute

Weighted Dips
5 x 10
GHD Sit Ups
5 x 20
Every 3 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
Strict Pull Ups

Tuesday

Back Squat
5 x 5
Every 2 Minutes

Front Squat
4 x 7
Every 2:30 Minutes

Romanian Deadlift
3 x 15
Every 2 Minutes

Workout of The Day
3 Rounds
50 Double Unders
40 Traditional Sit Ups
30 Wall Balls 20/14
20 Push Ups

Wednesday

Hang Power Clean (mid-thigh+above the knee) + Push Jerk
8 x 2 + 2
Every 2 Minutes

Workout of The Day
“Sisson”
20 Minute AMRAP
15′ Rope Climb 1 Ascent
5 Burpees
200 Meter Run

Thursday

Barbell Row
6 x 8
Hollow Rocks
6 x 15-20
Every 2:30 Minutes

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

Workout of The Day
“Marco”
3 Rounds for Time
21 Pull Ups
15 Handstand Push Ups
9 Thrusters 135/95

Friday

Overhead Squat
6 x 6
Every 2:30 Minutes

Deadlift
5-4-3-2-1
2 Minutes between sets

Workout of The Day
“Marston”
20 Minute AMRAP
1 Deadlift 405/285 315/225
10 Toes to Bar
15 Bar Facing Burpees

Fitness 17-21 July 2017

Monday

Strength
Overhead Squat
6 x 5
GHD Sit Ups
6 x 20
Every 3 Minutes

Workout of The Day

13.2
10 Minute AMRAP
5 Shoulder to Overhead
10 Deadlift
15 Box Jumps

Rest 2 Minutes

3 Rounds
500 Meter Row
400 Meter Run

Tuesday

Weighted Pull Ups
6 x 8
Traditional Sit Ups
6 x 25
Every 3 Minutes

Pendlay Row
5 x 8
Handstand Walk
5 x 12-24 Feet
Every 3 Minutes

Workout of The Day
21-15-9-15-21
Kettlebell Swings 2.0/1.25
after every set of KBS
8 Pull Ups
200 Meter Run

Wednesday

Split Jerk or Push Jerk
8 x 2
Every 1:30

Hang Power Clean + Front Squat + 1 Bar Muscle Up or 2 Belly Button to the Bar
7 x 1 + 3 + 1
Every 2 Minutes

Workout of The Day
5 Rounds
1 Bar Muscle Up or 2 Reps of Belly Button to Bar
5 Wall Walks
5 Power Cleans 185/125 155/105
200 Meter Run

Thursday

For Time or Not for Time : )

Workout of The Day

50-40-30-20-10 Calories
Air Dyne
Concept 2 Ski Erg
Concept 2 Rower
400 Meter Run after every round

Then Mobility

Friday

Back Squat
7 x 8
Every 2:30 Minutes

Reverse BarBell Lunges
4 x 12/12
Every 2 Minutes

Forward Walking Lunges
4 x 24 Alternating
Every 2:30 Minutes

Leg Extensions
4 x 10-12 Reps

Fitness 10-14 July 2017

Monday

Overhead Squat
6 x 3
GHD Sit Ups
6 x 15-25
Every 2 Minutes

Flat Bench Press
6 x 8
Toes to Bar
6 x 12
Every 2:30 Minutes

Workout of The Day
3 Rounds
15 Bar Dips
20 Calorie Row
30 Wall Balls

Tuesday

Front Squat
6 x 3
Handstand Walk
6 x 12-18′
Every 2:30 Minutes

12 Minutes to Work Up to a Heavy 2 Rep Hang Power Clean

Workout of The Day
30 Hang Power Cleans
50 Pistols or 120 Air Squats
2000 Meter Row

Wednesday

Strict Pull Ups
6 x 10-12
French Press
6 x 15
Traditional Sit Ups
6 x 25
Every 3 Minutes

Seated Cable Row or Hammer Strength High Row
6 x 10
Bench Dips
6 x 15
Every 2 Minutes

Workout of The Day
5 Rounds
10 Burpee Pull Ups
10 Box Jumps 24/20
10 Pull Ups
10 Push Ups

Thursday

Workout of The Day
Wall Balls 20/14
Hang Power Cleans 95/65
PULL UPS
Deadlifts 95/65
Push Ups
Box Jumps
Kettlebell Swings 2.0/1.5
Toes to Bar
Squats
Hang Snatch 95/65
Double Unders
Sit Ups
Burpees

400 Meter Run After Each Movement

Friday

Back Squats
6 x 5 Go Heavy
Toes to Rings
6 x 12-15
Every 3 Minutes

Workout of The Day
4 Rounds
11 Deadlifts 225/155
11 Handstand Push Ups

Rest 1 Minute

50-40-30-20-10
Unbroken Double Unders
Butterfly Sit Ups

Fitness 3-7 July 2017

Monday

Power Snatch
7 x 3

Workout of The Day
14.1

Tuesday

Workout of The Day

The Seven

Wednesday

Incline Dumbell Press
4 x 10
GHD Sit Ups
4 x 25
Every 2:30 Minutes

Flat Bench Press
4 x 10
Russian Twists
4 x 30
Every 3 Minutes

Workout of The Day
3 Rounds
400 Meter Run
21 kbs
12 dips

Thursday

V Grip Pull Ups
5 x 10
Box Jumps
5 x 10
Every 2 Minutes

Single Arm Row
5 x 10
Burpees
5 x 10
Every 2:30 Minutes

4 Rounds
21 Wallballs 25/16
18 Cal Row
15 Box Jump Overs
12 DB Snatch 75/45

Fitness 26-30 June 2017

Monday

Power Clean + Front Squat
7 x 2 + 2
Strict Muscle Up or Strict Handstand Push Ups
7 x 1 or 4
Every 2:30 Minutes

Workout of The Day

Nasty Girls

3 Rounds
50 Squats
7 Muscle Ups {or 12 Handstand Push Ups}
10 Hang Power Cleans 135/95

Rest 2 Minutes

12 Minutes Stairmaster Level 10-12

Tuesday

Weighted Pull Ups
5 x 5
Every 2:30 Minutes

Workout of The Day

Roy

5 Rounds for Time
15 Deadlifts 225/155
20 Box Jumps 24/20
25 Pull Ups

Wednesday

Flat Bench Press
6 x 10
Traditional Sit Ups
6 x 25
Every 3 Minutes

Workout of The Day

Freddies Revenge
5 Rounds
5 Push Jerks 185/125
10 Burpees

Rest 1 Minutes

2500 Meter Row

Thursday

Workout of The Day

Annie Are You Ok?
21-15-9
Row for Calories
Thrusters
Med Ball Cleans
Sumo Deadlift High Pulls
Wall Balls
Burpees

Rest 1 Minute

Run 1 Mile Colusa

Friday

Strength
Single Arm Row
6 x 10
Every 2:30 Minutes

Barbara
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Minutes Between Rounds Add Time for all 5 Rounds

Fitness 19-23 June 2017

Monday

Power Snatch + Overhead Squat
7 x 1 + 3
Strict Muscle Up
7 x 1
V Grip Pull Ups
7 x Max Reps
Every 3:00 Minutes

Workout of The Day

Ogar

14 Minute AMRAP

3 Power Snatch 135/95
1 Muscle Up or 5 Chest to Bar Pull Ups
12 Wall Balls 20/14

Tuesday

Clean + Front Squat
7 x 1 + 4
GHD Sit Ups
7 x 15-20
Rope Climbs
7 x 1
Every 3:00 Minutes

Workout of The Day

Tommy V

21 Thrusters 115/75
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Wednesday

Single Arm Row
6 x 10
Hollow Rocks
6 x 20
Every 2:30 Minutes

Workout of The Day

Megan Sandwich

21-15-9
Burpees
Kettlebell Swings 1.5/1.0
Double Unders

2000 Meter Run

21-15-9
Burpees
Kettlebell Swings 1.5/1.0
Double Unders

Thursday

Incline Dumbbell Bench Press
6 x 10
Strict Toes to Bar + Kipping Toes to Bar
6 x 7 + 7
Every 2:30 Minutes

Flat Bench Press
6 x 8
Toes to Rings
6 x 12
Every 2:30 Minutes

Workout of The Day

Double Baseline

2 Rounds
500 Meter Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Friday

Back Squats
8 x 8
Every 3:30 Minutes

Workout of The Day

The Chief

Max Rounds in 3 Minutes Repeat for 5 Cycles
Rest 1 Minute Between Cycles

3 Power Cleans 135/95
6 Push Ups
9 Squats

Fitness 16 June 2017

Back Squat
7 x 7
GHD Sit Ups
7 x 15-20
Every 3 Minutes

Workout of The Day

Incredible Hulk

20 Minute AMRAP
5 Deadlifts 115/70
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats

Fitness 15 June 2017

Workout of The Day

Dirty Thirty

30 Box Jumps 24/20
30 Jumping Pull Ups
30 Kettlebell Swings 2.0/1.5
30 Lunges
30 Knees to Elbows
30 Push Press 45/35
30 Back Extensions
30 Wall Balls 20/14
30 Burpees
30 Double Unders

Rest 1 Minute

2000 Meter Row
1 Mile Run