Fitness 12-17 November 2018

Fitness 12-17 November 2018

Monday

Warm Up
5 Rounds
8 Push Ups
10 GHD Sit Ups
8 Calories Air Bike

Mobility 5 Minutes

Overhead Squats
6 x 5
Strict Toes to Bar
6 x 10-12
Every 2:30 Minutes

Workout of The Day

20 Minute AMRAP
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining:
Max Rounds “Cindy”

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Then Mobility

Tuesday

Hang Cleans + Front Squat
7 x 3 + 3
Cartwheels + Pull Over
7 x 3 + 3
every 3 minutes

15-12-9-6-3
Hang Power Cleans (135,95)
Shoulder to Overhead
GHD Sit Ups

Wednesday

Machine Row
5 x 10
Tricep Extensions
5 x 10
Every 2 Minutes

Pendlay Row
5 x 10
French Press
5 x 10
Every 2 Minutes

Single Arm Row
5 x 10/10
GHD Sit Ups
5 x 15
Every 3 Minutes

Workout of The Day

3 Rounds
1 Minute Max Calories on the Rower
:30s Max Push-ups
:30s Rest
1 Minute Max Calories on the Rower
:30s Max Strict Pull-ups
:30s Rest

Thursday

80/65 Calorie Row or Ski
70 Sit-ups
60 Kettlebell Swings (1.5,1)
50 Box Jumps
40/30 Calorie Bike
30 Toes to Bar
20 Burpees

Friday

Back Squat
7 x 3
EZ Curl
7 x 10
Every 2-3 Minutes

Deadlift
3 x 3
Push Up
3 x 20-25
Every 3 Minutes

Alternating Reverse Lunges
3 x 20
Hammer Curl
3 x 15
Every 2:30 Minute

20 Minute AMRAP
5 Front Squats 155/105
8 Bar Facing Burpees
200m Medicine Ball Run

Monday

10 Minute AMRAP
7 Power Snatches 75/55
7 Thrusters
49 Double Unders

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