Fitness 14-18 January 2019

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

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