Categorized as: Personal Training

Fitness 15-20 January 2018

Monday

Back Squat
8 x 8

Tuesday

Flat Bench Dumbell
5 x 10
V Grip Pull Ups
5 x 10
Every 2:00 Minutes

Flat Bench Barbell
5 x 8
Pendlay Row
5 x 10
Side Bends
5 x 10
Every 2:30 Minutes

Workout of The Day
14 Minute AMRAP
8 Shoulder to Overhead 155/105
10 Bar Facing Burpees
12 Toes to Bar

Wednesday

2 Hang Cleans + 3 Front Squat
7 x 2 + 3
Every 2 Minutes

Single Leg Squat (foot on bench)
5 x 10/10
Oppisitte Knees to Elbow
5 x 10
Every 2 Minutes

Workout of The Day
4 Rounds
10 Deadlifts 265/175
10 Burpee Box Jumps
25 Traditional Sit Ups
then
800 Meter Run
1000 Meter Row

Thursday

100 Double Unders
then
3 Rounds
12 Pull Ups
21 Kettlebell Swings
400 Meter Run or 500 Meter Row
then
100 Double Unders

2 Minute Rest

25 Minutes Stairmaster

Friday

Seated Shoulder Press
5 x 10
Barbell Row
5 x 10
EVery 2 Minutes

Upright Row
3 x 10
Strict Pull Ups
3 x Max Reps
Every 2:30 Minutes

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

Workout of The Day
12.3

Fitness 8-12 January 2018

Monday

Handstand Walk
5 x 12-24′
Weighted Pull Ups
5 x 6
Every 2:30 Minutes

French Press
5 x 15
Pendlay Row
5 x 8
Every 2 Minutes

Bench Dips
5 x 15
Barbell Row
5 x 8
Every 2 Minutes

Workout of The Day
3 Rounds
25 Wall Balls 25/16
20 Alternating Dumbell Snatch 70/45
15 Burpees to 6″ Target

Tuesday

Back Squat
5 x 6
Strict Toes to Bar
5 x 12
Windmill
5 x 6/6
Every 2:30 Minutes

Deadlift
3 x 8
Cartwheel
3 x 2/2
Every 2:00

Workout of The Day
50-40-30
Walking Lunges 45/25
GHD Sit Ups
Kettlebell Swings
400 Meter Run after every round

Wednesday

Flat Bench Press Dumbells
5 x 10
Sidebends
5 x 15/15
Every 2 Minutes

Flat Bench Press
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes

Seated Shoulder Press
5 x 10
Russian Twist
5 x 30
Every 2:30 Minutes

Workout of The Day
12 Minute AMRAP
10 Burpee Pull Ups
10 Box Jump Overs
10/10 Kettlebell Snatch

Fitness 1-5 January 2018

Monday

Overhead Squat
7 x 7
V Grip Pull Ups
7 x Max Reps
Every 3 Minutes

Hang Clean
7 x 1
Every Minute on The Minute

Workout of The Day
3 Rounds
30 GHD Sit Ups
40 Unbroken Double Unders
500 Meter Row

Tuesday

Back Squat
7 x 7
Dips
7 x Max Reps
Every 3 Minutes

Romanian Deadlifts
7 x 10
French Press
7 x 15
Every 3 Minutes

5 Minute AMRAP
5 Burpee Pull Ups
10 Toes to Bar
5 Handstand Push Ups

1 Minute Rest

5 Minute AMRAP
5 Box Jump Overs
15 Kettlebell Swings
5 Box Jumps

1 Minute Rest

800 Meter Jog Cool Down

Wednesday

Cardio

Thursday

Flat Bench Press
6 x 5
Toes to Bar
6 x 10
Every 2 Minutes

Incline Bench Press DB
5 X 10
GHD Sit Ups
5 x 15
Every 2:30 Minutes

Flat Bench Dumbell
5 x 10
Russian Twist
5 x 20-30
Every 2:30 Minutes

Workout of The Day
40-30-20-10
Push Ups
Sit Ups
Squats

Friday

Barbell Row
5 x 8

T Bar Row
5 x 8

Friday

Pendlay Row

Single Arm Row

Fitness 18-22 December 2017

Monday

Incline Bench (Dumbells)
6 x 8-10
GHD Sit Ups
6 x 20-25
Every 2:30 Minutes

Weighted Dips
6 x 8-10
Side Bends
6 x 15/15
Every 2:30 Minutes

Max Reps Strict Pull Ups
3 x
Heavy Goblet Squats
3 x 12
Every 2 Minutes

Workout of The Day
21-15-9
Thrusters 95/65
Pull Ups

Tuesday

Back Squat
7 x 7
French Press
7 x 10-15
Every 2:30 Minutes

Walking Lunges bb
3 x 20
Hollow Rocks
3 x 30
Every 3 Minutes

Romanian Deadlift
3 x 12
Knees to Elbows
3 x 12
Every 3 Minutes

Workout of The Day
10 Minute AMRAP
10 Pistols
20 Dumbell Snatches 70/40
30 Double Unders

Wednesday

V Grip Pull Ups
5 x 10-12
V Ups
5 x 10-20
Every 3:00

Single Arm Row or Seated Cable Row
5 x 10
Dynamic Plank
5 x 30
Every 2 Minutes

5 Rounds
10 Push Ups
10 Burpees
10 Deadlifts 135/95
10 Ring Rows

Thursday

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

Friday

Overhead Squat
5 x 5
Rope Climb
5 x 3
Every 2 Minutes

Front Squat
5 x 8
Toes to Bar
5 x 12-15
Every 3 Minutes

Workout of The Day
50 Wall Balls for Time
50 GHD Sit Ups for Time
50 Burpees for Time

1 Minute Rest

10 Minutes Stairmaster

Fitness 11-15 December 2017

Monday

Back Squat
5 x 3
Strict Handstand Push Ups
5 x 5
Every 2 Minutes

Back Squat
5 x 3
Chin Ups
5 x 10
Every 3 Minutes

Workout of The Day

3 Rounds
15 Thrusters 95/65
15 GHD Sit Ups
15 Pull Ups

Rest 2 Minutes

2000 Meter Row

Tuesday

Flat Bench Press
7 x 7
Strict Knees to Elbows
7 x 10
Every 2:30 Minutes

Seated Shoulder Press
5 x 10
GHD Sit Ups
5 x 15
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
BOx Jump Overs 30/24
Burpee Pull Ups

Rest 1 Minute

1 Mile Run

Wednesday

6 x
5 Barbell Row
5 Hang Power Cleans
5 Front Squats
5 Deadlifts
Every 3 Minutes

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

Workout of The Day
1000 Meter Row
30 GHD Sit Ups
30 Wall Balls
30 Kettlebell Swings
30 Burpees
30 GHD Sit Ups
1000 Meter Row

Fitness 4 – 8 December 2017

Monday

Overhead Squat
7 x 5
GHD Sit Ups
7 x 15-20
Every 2:30 Minutes

Angie or Another Side of Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

or 5 Rounds
20 PUll Ups
20 Push Ups
20 Sit Ups
20 Squats

Tuesday

Front Squat
7 x 5
Handstand to Forward Roll
7 x 2
Every 2:30 to 3:00

Barbell Walking Lunges
3 x 20
Every 3 Minutes

Team WOD
50 Thursters
50 Pistols
50 Partner Wall Balls
50 Burpees
50 Box Jump Overs
50 Calories Row Each
50 Double Unders Each
50 Calories Air Dyne

Wednesday

Bench Press
5 x 8
Knees to Elbows
5 x 15
Every 3 Minutes

Power Clean
5 x 2
Every 2 Minutes

Deadlift
5 x 3
Every 2 Minutes

Workout of The Day
5 Rounds
12 Dips
24 Russian Twists
12 Toes to Bar

Thursday
Cardio and Mobility

Friday
Back Attack

Fitness 27 November – 1 December 2017

Monday

Strength

Front Squat
5 x 6
Toes to Rings
5 x 15-20
Every 2:30 Minutes

Back Squat
3 x 10
Strict Pull Ups
3 x Max Reps
Every 3 Minutes

Workout of The Day
5 Rounds
20 GHD Sit Ups
15 Burpees
10 Toes to Bar

Tuesday

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

Weighted Dips
5 x 8
Rainbows
5 x 8/8
Every 3 Minutes

Workout of The Day

6 Minute AMRAP
12 Alternating Dumbell Snatches 70/40
12 Alternating Pistols OR 12 Jump Squats

Rest 1 Minute
1000 Meter Row
Rest 1 Minute

6 Minute AMRAP
12 Traditional Sit Ups
12 Chest tap Push Ups (Full Range)

Wednesday

Power Clean
7 x 2
Bench Dips or Triceps Extensions
7 x 10-15
Every 1:30 Minutes

Weighted Chin Ups
5 x 8
French Press
5 x 10
Every 3 Minutes

Pendlay Row
5 x 8
Barbell Rollout
5 x 12
Every 2:30 Minutes

Workout of The Day
7 Minute AMRAP
2 Rope Climbs
20 Hammer Curls 30/20
40 Double Unders

Thursday

Team Workout
60 Calories Airdyne, Ski Erg, Row
400 Meter Backwards Run
50 Box Jump Overs
400 Meter Medicine Ball Run
40 Burpee Pull Ups
400 Meter Skip
30 Total GHD Sit Ups Each
400 Meter Run
20 Total Burpees Each

then

Extensive Shoulder and Low Back Mobility

Friday

Deadlifts
5 x 7
Every 2 Minutes

Workout of The Day
Open Workout 14.3
8 Minute AMRAP
10 Deadlifts 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps

Monday

Bench Press
6 x 5

Fitness 13-17 November 2017

Monday

Back Squat
5 x 3
Every 2 Minutes

Back Squat
5 x 3
Every 2:30 Minutes

Workout of The Day
10 Rounds
5 Wall Balls 25/16
3 Handstand Push Ups
1 Power Clean 225/145

Rest 1 Minute

800 Meter Jog Cool Down
Ice your knees please

Tuesday

Power

Split Jerk
8 x 2
Every 1:30

Rest 3 Minutes

Skill

Max Distance Handstand Walk
2 sets

Strength

Weighted Dips
3 x 8-10
GHD Sit Ups
3 x 15
Every 3 Minutes

Workout of The Day

21-15-9
Toes to Bar
Ring Dips
GHD Sit Ups
Paralette Push Ups

Wednesday

Pendlay Row
7 x 7
Every 2 Minutes

Single Arm Row
4 x 10/10

Thursday

Gymnastics Skillwork
Active Recovery
Moderate Cardio

Friday

Front Squat
8 x 3
Dips
8 x Max Reps
Every 2:30 Minutes

Fitness 6-10 November 2017

Monday

Forward Roll, Handstand to Forward Roll
6 x 1
Single Arm Row
6 x 10
Every 2-2:30 Minutes

Reverse Roll to Handstand
4 x 1
T Bar Row
4 x 10
Every 2 Minutes

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

Tuesday

DB Incline Bench Press
5 X 10
GHD Sit Ups
5 x 15
Every 2 Minutes

Push Press
5 x 7
V Ups
5 x 10-20
Every 2:30 Minutes

Workout of The Day
3 Rounds
5 Handstand Push Ups
3 Wall Walks
5 Box Jumps 30-42″
3 Strict Pull Ups
5 Strict Toes to Bar

Rest 1 Minute

1600 Meter Row
1600 Meter Run

Wednesday

Cleans + Front Squat
7 x 3 + 2
Every 2:30 Minutes

Romanian Deadlift
3 x 12u
Candlestick Roll
3 x 6
Every 2 Minutes

Front Rack Step Ups
3 x 10/10
Cartwheel
3 x 3/3
Every 2:30 Minutes

Workout of The Day

Thursday

Gymnastics Skillwork

Friday

Flat Bench
5 x 8
Strict Pull Ups
5 x Max Reps
GHD Sit Ups
5 x 15-20
Every 3 Minutes

Weighted Dips
5 x 8
Single Arm Row
5 x 10
Hollow Rocks
5 x 25
Every 3:30 Minutes

Fitness 25-29 September 2017

Monday

Strength

Back Squat
4 x 8
Chin Ups
4 x Max Reps
Every 3 Minutes

Back Squat
4 x 8
Burpee Pull Ups
4 x 8
Every 3 Minutes

Workout of The Day
Diane
21-15-9
Deadlift 225/155
Handstand Push Ups

Rest 1 Minute

1200 Meter Jog
1000 Meter Row
Cool Down

Tuesday

Incline Bench Press (DB Or Barbell)
5 x 10
GHD Sit Ups
5 x 15-25
Every 2:30 Minutes

Flat Bench Press
5 x 8
Hollow Rocks
5 x 20
Rainbows
5 x 5/5
Every 3 Minutes

Pike or Straddle Ups
5 x 5-10
Dips
5 x 10-15
Toes to Bar
5 x 10
Every 3 Minutes

Workout of The Day
21-18-15-12-9-6-3
Unbroken Wall Balls 30/20
Burpees