Fitness 21-25 May 2018

Fitness 21-25 May 2018

Monday

Dirty Thirty

then

1 Mile Run

Tuesday

Flat Bench Dumbbell
5 x 10
Machine Row
5 x 10
Every 2 Minutes

Flat Bench Barbell
5 x 8
Single Arm Row
5 x 10/10
Every 2:30 Minutes

Weighted Dips
5 x 8
Pendlay Row
5 x 10
GHD Sit Ups
5 x 15-20
Every 3 Minutes

French Press
3 x 15
Strict Pull Ups
3 x Max Reps
Every 3 Minutes

Workout of The Day
4 Rounds
10 Ring Rows
10 Push Ups
10 Toes to Bar
200 Meter Run

Wednesday

Workout of The Day
Teams of 3
For Time: (30 Minute Time Cap)
90/60 Calorie Bike, 75 Kettlebell Swings, 75 Double Unders
90/60 Calorie Bike, 60 Kettlebell Swings, 60 Double Unders
90/60 Calorie Bike, 45 Kettlebell Swings, 45 Double Unders
90/60 Calorie Bike, 30 Kettlebell Swings, 30 Double Unders
90/60 Calorie Bike, 15 Kettlebell Swings, 15 Double Unders

then

15 Minutes Stairmaster or
2 Rounds 500 Meter Row, 600 Meter Run

Thursday

Back Squat
6 x 5
Rope Climb
6 x 3
Every 2:30 Minutes

Front Squat
3 x 8
Hollow Rocks
3 x 40
Every 3 Minutes

Workout of The Day
5 Rounds of “Cindy”
30 Front Squats 135/95
1,000 Meter Row

Friday

Workout of The Day

40 Sit Ups
10 Burpees
30 30′ Bear Craw;
10 Burpees
20 Kbs
10 Burpees
30′ Bear Crawl
10 Burpees
20 kbs
10 Burpees
30′ Bear Crawl
10 Burpees
40 Sit Ups

2 Minute Rest

2000 Meter Row or 15 Minutes Stairmaster

then Mobility

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