Categorized as: Personal Training

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

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