Fitness 15-20 October 2018

Fitness 15-20 October 2018

Monday

Warm Up
200 Meter Jog
15/10 Calorie Bike
10 Burpees
50 Double Unders
10 Burpees
15/10 Calorie Bike
200 Meter Jog

15 Minutes Mobility

“Pyramid Helen”
Run 1200 meters
63 Kettlebell swings 1.5/1
36 Pull-ups
Run 800 meters
42 Kettlebell swings 1.5/1
24 Pull-ups
Run 400 meters
21 Kettlebell swings 1.5/1
12 Pull-ups

Then Mobility

Tuesday

Front Squat
7 x 5
Weighted Dips
7 x 5
Every 2:30 Minutes

Workout of The Day
30-20-10
Hang Squat Cleans 75,55
Dips

Wednesday

21-18-15-12-9
Wallballs 20/14
Pull-ups
Calorie Row
200 Meter Run After Each Round

then
50 Calories Ski Erg
50 Calories Air Bike or 10 Minutes Stairmaster

Thursday

For Time:
1500m Row
50 burpees or Calories Air Bike
150 Double Unders
1500m ski
1.5 Mile Run

Friday

Deadlift
4 x 7
French Press
4 x 10
Every 2 Minutes

Deadlift
3 x 10
Triceps Extensions
3 x 10
Every 3 Minutes

Workout of The Day

20 Minute AMRAP
10 Burpees
20 Squats to Med Ball
30 Sit Ups
40 Russian Twists

Monday

21 Front Squats 135,95
5 Rope Climbs
15 Front Squats
4 Rope Climbs
9 Front Squats
3 Rope Climbs

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