Fitness 13-17 August 2018

Fitness 13-17 August 2018

Monday

Seated Shoulder Press
5 x 8-10
Machine Row
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 Minutes

Shoulder to Overhead
5 x 8
Single Arm Row
5 x 10/10
Opposite Knee to Elbow
5 x 10
Every 2:30 Minutes

Workout of The Day
4 Rounds
12 Dips
12 Burpee Box Jumps
12 Pull Ups
200 Meter Run

then Mobility

Tuesday

Back Squat or Front Squat
5 x 7
Hammer Curl
5 x 10
Every 2:30 Minutes

Reverse Barbell Lunges
4 x 10/10
Barbell Curl
4 x 10
Every 2:30 Minutes

Walking Lunges (Dumbell)
3 x 30
Concentration Curl
3 x 10/10
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Med Ball Cleans
15 Wall Balls
10 Handstand Push Ups
15 Box Jump Overs
200 Meter Run

Wednesday

3 Rounds
50 Slide Boards
40 Russian Twists
30 Calories Bike

3 Rounds
50 Double Unders
40 Traditional Sit Ups
30 Calorie Row

2 Rounds
25 Push Ups
20 Hollow Rocks
15 Ring Rows

2 Rounds
25 GHD Sit Ups
20 Bar Facing Burpees
15 Box

Thursday
Dumbell Romanian Deadlift
5 x 10
Legit Push Ups
5 x 10
Every 2 Minutes

Reverse Hyper Extenstions
4 x 12
Side Bends
4 x 12/12
EVery 2 Minutes

Deadlift
3 x 8
Wall Walks
3 x 8
EVery 3 Minutes

Workout of The Day

3 Rounds
20 Alternating Dumbell Snatches
10 Pull Ups
20 Calories Air Bike
10 Medicine Ball Cleans
400 Meter Run

Friday

Bench Press
6 x 8
Rope Climbs
6 x 2
Every 2:30 Minutes

Incline Bench Press (DB)
5 x 10
V Ups
5 x 15
Every 2 Minutes

Workout of The Day
25-20-15-10-5
Squats
Push Ups
Ring Rows
200 Meter Medicine Ball Run After Each Round

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