Fitness 12-16 February 2018

Fitness 12-16 February 2018

Monday

Hang Power Snatch or Overhead Squat
5 x 3
Every 90 Seconds

Workout of The Day
3 Rounds:
AMRAP 3: Calorie Bike, Calorie Rowing, or Calorie Ski Erg
AMRAP 2: Overhead Squat 95/65
AMRAP 1: Pull-ups
Rest 2 Minutes, Mobility Calves

Tuesday

T Bar Row
4 x 8
French Press
4 x 10
Every 2 Minutes

Single Arm Row
3 x 10
Dips
3 x 10
Every 2 Minutes

Barbell Row
4 x 8
Tricep Extensions
4 x 10
Every 2 Minutes

Pendlay Row
3 x 10
Bench Dips
3 x 15
EVery 2 Minutes

Machine Row
4 x 10
GHD Sit Ups
4 x 15
Every 2 Minutes

Workout of The Day
AMRAP 10:
30 Wall Balls
100 Double Unders
50 Lateral Barbell Burpees

Wednesday

Front Squat
6 x 8
Every 2:30 Minutes

“Buckle Up”
AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

rest 5 minutes, foam Roller upper body

AMRAP 5
100’ Dumbbell Walking Lunge (50’s/35’s)
50 Sit-ups
Max Calorie Row

rest 5 minutes, ghd mobility sequence

AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

10 Minutes Mobility

Thursday

Workout of The Day
50 Air Squats
1 Mile Run
50 Push Ups
1 Mile Run
50 Australian Pull Ups
1 Mile Run
50 Double Unders

20 Minutes Minutes Mobility

Friday

Flat Bench Press
6 x 8
Every 2:30 Minutes

Incline Bench Press
5 x 10
Every 2 Minutes

Weighted Dips
4 x 12
EVery 2 Minutes

“Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Comments

comments