Fitness 16-20 April 2018

Fitness 16-20 April 2018

Monday

Overhead Squats
6 x 6
Rope Climbs
6 x 3
Every 2:30 Minutes

Front Squat
3 x 6
Toes to Rings
3 x 20
Every 2:30 Minutes

Workout of The Day

Alternating On the Minute x 14 (7 Rounds):
Odd – 20/14 Calorie Bike
Even – 1 Minute Max Medicine Ball Squat Cleans (20/14)

Tuesday

Deadlifts
8 x 8
Handstand Walk or Kick Ups
8 x 12-18′ (5)
Every 3 Minutes

Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Bike
50 Kettlebell Swings (53/35)

Wednesday

50 Strict Pull Ups

Single Arm Row
3 x 10

2 Rounds For Time:
400 Meter Run
26 Ring Rows
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Burpees
400 Meter Run
26 Air Squats
400 Meter Run
26 Calories Air Bike

Thursday

Bench Press
8 x 8
GHD Sit Ups
8 x 15-20
Every 2:30 Minutes

Seated Shoulder Press
4 x 8
Toes to Rings
4 x 10
Every 2:30 Minutes

AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand-Release Push-ups

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