Fitness 11 April 2017

Fitness 11 April 2017

Tuesday

Strength

Front Squats
6 x 5
Strict Toes to Bar
6 x 10
Every 2:30 Minutes

Workout of The Day
“Mr Joshua”
5 Rounds for Time (please consider a 3 round intermediate version)
400 Meter Run
30 GHD Sit Ups
15 Deadlifts 250/175#

Wednesday

Short Warm Up Before
Workout of The Day

$$ 1000 Meter Row $$
Then
3 Rounds
10 Handstand Push Ups (Kipping Tony)
15 Box Jump Overs
10 Burpee Pull Ups
Then
$$ 1000 Meter Row $$

Hard Roller for 10 Minutes

1 Mile Colusa Run and Half Mile (2 laps)

Hard Roller for 10 Minutes

Thursday

Strength
Flat Bench Press
7 x 7
Side Bends
7 x 15
Every 3 Minutes

Dips
3 x Max Reps
Barbell Rollout
3 x 10
Every 3 Minutes

Workout of The Day
4 Rounds
10 Knees to Elbows
15 Pull Ups
20 Wall Balls
200 Meter Run

Friday

Strength

Back Squat
6 x 3
Weighted Pull Ups
6 x 8
Every 3:00 Minutes

Deadlifts
4 x 6
GHD Sit Ups
4 x 20
Every 3 Minutes

Workout of The Day
3 Rounds
15 Burpees to 6″ Target
60 Unbroken Double Unders
30 Sit Ups
400 Meter Run

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