Categorized as: Personal Training

Fitness 11-15 February 2019

Monday

Around The World

7 Rounds
1 Minute at each station 7x
49 Minutes Total

Row for Calories
Burpees to 6″ Target
Russian Twist
Ski Erg
Russian Kettlebell Swings 1.5/1.0
Jump Rope Singles
200 Meter Run

Tuesday

Back Squats
6 x 6
Ring Rows
6 x 10
Paralette Push Ups
6 x 10
Every 3 Minutes

Split Squats
4 x 10/10
Burpee Pull Ups
4 x 10
Every 2:30 Minutes

Romanian Deadlifts
3 x 10
Straddle Ups
3 x 10
Every 2 Minutes

Workout of The Day
15 Minute AMRAP
5 Pull Ups
10 Bar Facing Burpees
15 Deadlifts 225/155

Wednesday

Workout of The Day
2 Rounds
70 Double Unders
60 Calorie Row
50 Slideboards
40 Kettlebell Swings
30 Calorie Air Bike
20 Calorie Ski Erg
10 Burpee Pull Ups

Then Mobility

Thursday

Not for Time
10-9-8-7-6-5-4-3-2-1
Dips
Pull Ups
GHD Sit Ups

10 Minutes Mobility

30 Minutes Stairmaster

Friday

Overhead Squats
4 x 8
Toes to Bar
4 x 10
Toes to Rings
4 x 12
Every 3 Minutes

Warm Up Squat Cleans/Thrusters then

Workout of The Day

21 – 15 – 9
Front Squats 95/65
Row Calories (Women: 15-10-5)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans 95/65

12 – 9 – 6
Lateral Barbell Burpees
Thrusters 95/65

Fitness 4-8 February 2019

Monday

Dips
5 x 10
Machine Row
5 x 10
Russian Twists
5 x 30
Every 3:00 Minutes

Flat Bench Press DB
5 x 10
Single Arm Row
5 x 10/10
GHD Sit Ups
5 x 15
Every 3 Minutes

Tuesday

3 Rounds
10 Legit Push Ups
10 Ring Rows
10-10-10 Squat Complex

3 Rounds
10 P Bar Scap-Shrugs
10 Hanging Scap Shrugs
10 Back Squat Warm Up

Back Squat
3 x 10
Bench Dips
3 x 10/10/10
Hammer Curl
3 x 10
Every 2:30 Minutes

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

Romanian Deadlifts
3 x 10
Bench Dips
3 x 10/10
GHD Sit Ups
3 x 15-20
Every 3 Minutes

Workout of The Day
3 Rounds
75 Double Unders
50 Slideboards
25 Mountain Climbers

Shoulder Rolls
10/10 Hands Down
10/10 Arms Paralell to Ground
10/10 Arms at 45 degree angle

Wednesday

3 Rounds
30 Kettlebell Swings 15 each side
20 Sit Ups
10 Burpee Pull Ups

500 Meter Row

3 Rounds
30 Russian Twists
20 Wall Balls
10 Barfacing Burpees

1000 Meter Row

3 Rounds
30 Jumprope Crossovers
20 4 Count Bicycles
10 4 Position L Hangs

2000 Meter Row

20 Minutes Mobility

Thursday

1 Mile Run
2 Mile Air Bike
2000 Meter Row
2 Mile Air Bike
1 Mile Run

Friday

Warm Up
3 Rounds , Move Swift
10 Air Squats
10 GHD Sit Ups
10 Leg Extensions
10 Leg Curls

Front Squats
6 x 5
Traditional Sit Ups
6 x 20
Every 2 Minutes

Back Squats
3 x 10
Rainbows
3 x 10
Every 2:30 Minutes

Romanian Deadlifts
3 x 10
Med Ball to Bar
3 x 10
Every 3 Minutes

Workout of The Day
3 Rounds Not for Time
30 OH Walking Lunges 45/25
20 Legit Push Ups
10 Strict V Grip Pull Ups or Ring Rows

Rest 1 Minute

2 Miles Air Bike , 65 rpm

Fitness 28 January – 2 February 2019

Monday

Incline Bench Press DB
5 x 10
Barbell Row
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 Minutes

Flat Bench Press
6 x 6
Single Arm Row
6 x 10/10
Wall Balls
6 x 10
Every 2:30 Minutes

5 Minute AMRAP
27/20 Calorie Row
27 Thrusters 75/55
27 Chest to Bar Pull Ups

Rest 2 Minutes

5 Minute AMRAP
21/15 Calorie Row
21 Thrusters 95/65
21 Toes to Bar

Rest 2 Minutes

5 Minute AMRAP
15/10 Calorie Row
15 Thrusters 115/80
15 Pull Ups

Tuesday
40 Minutes Stairmaster
25 Minutes Mobility

Wednesday

Back Squat
5 x 7
Strict Toes to Bar
5 x 10
Paralette Push Ups
5 x 15
Every 2:30 Minutes

Bumper Plate Reverse Lunges
3 x 10/10
Toes to Rings
3 x 10
Ring Rows
3 x 15
Every 2:30 Minutes

Walking Lunges
3 x 20
GHD Sit Ups
3 x 15
Burpee Pull Ups
3 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
21 Kettlebell Swings
12 Pull Ups
400 Meter Run

Thursday

Overhead Squats
5 x 7
Hollow Rocks
5 x 30
Every 2:30 Minutes

Workout of The Day
Teams of 2
100/70 Calorie Row
75 Box Jump Overs 24/20
50 Partner Wall Balls
15 Rope Climbs
50 Partner Wall Balls
75 Box Jump Overs 24/20
100/70 Calorie Row

Friday

Barbell Row
5 x 10
Knees to Elbows
5 x 10
Every 2:30 Minutes

V Grip Pull Ups
5 x 10
Straddle Ups
5 x 10
Every 2:30 Minutes

Single Arm Row
5 x 10/10
Pike Ups
5 x 10
Every 2:30

Fitness 21-25 January 2019

Monday

Back Squat
5 x 7
GHD Sit Ups
5 x 15
Every 2:30 Minutes

Walking Lunges DB
3 x 30
Handstand Push Ups or Dips
3 x 10
Every 3 Minutes

Workout of The Day

3 Rounds
21 Deadlifts 135/95
15 Lateral Barbell Burpees
9 Shoulder to Overhead

Then

1000 Meter Row

Tuesday

Machine Row
4 x 10
Box Jumps
4 x 10 24/30
Every 2 Minutes

V Grip Pull Ups
3 x 10
Backwards Bear Crawl
3 x 50′
Every 2:30 Minutes

Single Arm Row
4 x 10/10
Rainbows
4 x 10
Every 3 Minutes

Workout of The Day

5 Rounds on The 5:00 Minute Mark
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
20/14 Calorie Bike

Wednesday

Incline Bench Press
5 x 10
Pull Overs
5 x 3
Every 2 Minutes

Flat Bench Press
5 x 8
Rope Climbs
5 x 3
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Dips
Box Jump Overs

Rest 2 Minutes

500 Meter Row
1 Mile Air Bike
500 Meter Ski Erg

Thursday

1000 Meter Row
2:00 Pace
10 Minutes Mobility

Workout of The Day
100 Mountain Climbers
90 Squats
80 Russian Kettlebell Swings 1.5/1.0
70 Traditional Sit Ups
60 Burpees
50 Box Jumps
40 GHD Sit Ups
30 Jumping Pull Ups
20 Squat Jumps
10 Baby Starbursts

15 Minutes Stairmaster

Friday

Warm Up
3 Rounds
12 Wall Balls
12 Medicine Ball Cleans
12 GHD Sit Ups

10 Minutes Mobility

Hang Clean + Front Squat
7 x 3 + 3
Wall Walks
7 x 2
Every 2:30 Minutes

3 Rounds
12 Deadlifts 275/185
21 GHD Sit Ups
500 Meter Ski Erg

Then Mobility

Fitness 14-18 January 2019

Monday

Back Squat
6 x 3
Every 2 Minutes

Power Clean
6 x 1
Every 1:30 Minutes

On the 3:00 x 6 Rounds:
5 Front Squats (from the ground, up the weight every round)
25 Double Unders
15/12 Calorie Bike

Tuesday

Bench Press
6 x 6
Machine Row
6 x 10
GHD Sit Ups
6 x 10
Every 3:00 Minutes

3 Rounds
1 Minute at Each Station
Wallballs 20/14
Traditional Sit Ups
Box Jumps 20″
Push Press 75/55
Calorie Row
Rest

Wednesday

10 Minute AMRAP: Row for Meters

On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Kettlebell: 1.5/1.0

Rest 2 Minutes

1 Mile Air Bike
1000 Meter Ski Erg
1 Mile Air Bike

Then Mobility

Thursday

Deadlift
5 x 6
Every 2 Minutes

Workout of The Day

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Mobility 15 Minutes

2000 Meter Row

Friday

Incline Bench Press
5 x 10
Bicep Curl
5 x 10
Every 2:30 Minutes

Shoulder to Overhead
3 x 10
Hammer Curl
3 x 10
Every 2:30 Minutes

75/50 Calorie Bike
125 Double Unders
2K Row
125 Double Unders
75/50 Calorie Bike

Fitness 7-11 January 2019

Monday

Flat Bench
6 x 8
Chin Ups
6 x 8
Every 2:30 Minutes

Weighted Dips
5 x 5
Alternating Curls
5 x 20
Every 2 Minutes

French Press
5 x 10
GHD Sit Ups
5 x 15
Every 2 Minutes

Workout of The Day
2 Push Presses 115/80
2 Toes to Bar
2 Box Jump Overs 24/20
4 Push Presses 115/80
4 Toes to Bar
4 Box Jump Overs 24/20
6 Push Presses 115/80
6 Toes to Bar
6 Box Jump Overs 24/20

Up by 2’s Until Finish

Tuesday

Hang Power Clean + Front Squat
6 x 2 + 4
Every 2 Minutes

Barbell Walking Lunges
3 x 30
Ski Erg for Calories
3 x 15
Every 2:30 Minutes

Slide Board
3 x 50
Russian Twists
3 x 50
Every 2:30 Minutes

Reverse Hyper Extensions
3 x 10
Heavy Side Bends
3 x 10/10
Every 2 Minutes

Workout of The Day
20 Minute AMRAP
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Wednesday

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
3:00 Calorie Row
2:00 Calorie Bike
1:00 Ski Erg or Burpees
Rest 1:00

Thursday

Team Workout

Friday

Flat Bench Press DB
5 X 10
v Grip Pull Ups
5 x 10
Every 2:30 Minutes

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

Workout of The Day
14 Minute AMRAP
7 Shoulder to Overhead 155,105
14 Chest to Bar Pull Ups or Ring Rows
21 Wall balls

Then Mobility

Fitness 31 December – 4 January 2019

Monday

For Time:
20 Calorie Row
19 Pull Ups or Ring Rows
20 Calorie Row
19 Burpees
20 Calorie Row
19 Wall Balls
20 Calorie Row
19 Step-ups or Box Jumps
20 Calorie Row
19 Kettlebell Swings 2.0/1.5

then

20 Minutes Stairs
20 Minutes Mobility

Tuesday

6 Rounds
Minute 1: 10 Flat Bench Dumbbell
Minute 2: 10 Back Squat
Minute 3: 10 GHD Sit Ups

Workout of The Day
18-15-12-9-6-3
Thrusters 75/55
Toes-to-Bars
Air Bike Calories

Wednesday

Machine Row
4 x 10
Triceps Extension
4 x 10
Every 2:30 Minutes

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

Rear Delt Fly
4 x 20
Dips
4 x 10
Every 2:30 Minutes

Workout of The Day
50-40-30-20-10
Sit Ups
Double Unders
12 Ring Rows after each round

Thursday

Team Workout
50 Kettlebell Swings 1.5/1.0
50 Calorie Air Bike
40 Box Jumps
50 Bar Facing Burpees
40 Box Jumps
50 Calorie Air Bike
50 Kettlebell Swings

Friday

Back Squats
6 x 10
Alternating Curl
6 x 20
Legit Push Ups
6 x 10
Every 3 Minutes

Deadlifts
4 x 8
Russian Twist
4 x 40
Every 2:30 Minutes

Workout of The Day
5 Rounds
1 Minute WallBalls 20/14#
1 Minute Kettlebell Swings 1.5/1.0
1 Minute Ski Erg
1 Minute Rest

Fitness 24-28 December 2018

Monday

12 Days of Christmas Workout

Tuesday

Rest

Wednesday

Thursday

Workout of The Day

30 Box Jumps 24/20
30 Jumping Pull-Ups
30 Kettlebell Swings 1.5/1.0
30 Lunges
30 Knees-to-Elbows
30 Push Press 45/35
30 Back Extensions
30 Wall Balls 20/14
30 Burpees
30 Double-Unders

Then

20 Minutes Stairmaster

Friday

Flat Bench Press DB
6 X 10
Machine Row
6 x 10
Every 2:30 Minutes

Dips
6 x 10
Single Arm Row
6 x 10/10
Every 2:30 Minutes

Team WOD

40 Toes to Bar
400 Meter Run with Partner all runs
20 Power Cleans 175/115
800 Meter Run
20 Power Cleans 175/115
400 Meter Run
40 Toes to Bar

Fitness 17-22 December 2018

Monday

Close Grip Bench Press
6 x 10
Hammer Curl
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes

Seated Shoulder Press
4 x 10
Barbell Curl
4 x 10
Knees to Elbows
4 x 10
Every 2:30 Minutes

Workout of The Day

30-20-10-20-30
Kettlebell Swings 2,1.5
Push-ups

Tuesday

Hang Clean + Front Squat
6 x 2 + 3
French Press
6 x 10
Every 2:30 Minutes

Back Squat
3 x 8
Triceps Extension
3 x 15
Every 3 Minutes

Workout of The Day
3 Rounds
30 DB Walking Lunges 30/15
20 GHD Sit Ups
10 Burpee Pull Ups

Rest 2 Minutes

3 Rounds
50 Slideboards
25 Sit Ups

Wednesday

2 Rounds

In 8 Minutes complete
1.5/1.2 Mile Air Bike
20 Wall Balls
Then AMRAP
Double Unders

Rest 2 Minutes

In 8 Minutes complete
1000m Row
Then AMRAP
20 Burpees
Then AMRAP
Butterfly Sit-ups

Then Mobility

Thursday

Deadlift
6 x 3
Hollow Rocks
6 x 30
Every 2:30 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155

Rest 2 Minutes

20-30 Minutes Stairs

Friday
Seated Shoulder Press
5 x 10
Strict Pull Ups
5 x 10
Every 2:30 Minutes

Dips
5 x 10
Ring Rows
5 x 15
Every 2:30 Minutes

Workout of The Day
4 Rounds
20 Paralette Push Ups
3 Rope Climbs
20/15 Calorie Bike
Rest 1 Minute

Fitness 10-15 December 2018

Monday

Chin Ups
5 x Max Reps
GHD Sit Ups
5 x 15
Every 2:30 Minutes

Single Arm Row
5 x 10/10
Russian Twists
5 x 30
Every 2:30 Minutes

Machine Row
4 x 10
Toes to Bar
4 x 10
Every 2 Minutes

Workout of The Day

1000m Row
21-15-9
Overhead Squats 115/75
Box Jump Overs
1000m Row

Tuesday

Back Squats
5 x 8
Side Bends
5 x 12/12
Every 2:30 Minutes

Reverse Lunge with Foot Elevated
4 x 10/10
Russian Twist
4 x 40
Every 2:30 Minutes

Single Leg RDL (DUMBBELL)
4 X 10/10
Barbell Rollout
4 x 10
Every 2:30 Minutes

Workout of The Day
15 Minute AMRAP
50/35 Calorie Bike
40 Sit ups
30 Chest to Bar Pull-ups
20 Alt. DB Snatches 70/50

Wednesday

Dips
5 x 10
Rear Delt Fly
5 x 15
Every 2 Minutes

Flat Bench Press (dumbbell)
5 x 10
GHD Sit Ups
5 x 12
Every 2:30 Minutes

Workout of The Day
“Jack”
20 Minute AMRAP
10 Push press 115/85
10 KB Swings, 1.5/1.0
10 Box jumps 24/20

Rest 1 Minute

2 Miles Air Bike

Thursday

Hang Power Clean + Power Clean
7 x 1 + 1
Every 2 Minutes

6 Rounds, On the 3 Minute
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Power Cleans

Climb in weight on the hang power clean. Score is slowest round.

Rest 1 Minute

Stairmaster
15-20 Minutes
Fat Burner Program

then Mobility

Friday

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

Deadlift
3 x 8
Paralette Push Ups
3 x 15-20
Every 3 Minutes

Workout of The Day
3 Rounds
10 Burpee Pull Ups
20 Box Jump Overs 24/20
30 Wallballs 20/14

Rest 2 Minutes

15 Minutes Stairmaster