Fitness 22-26 January 2018

Fitness 22-26 January 2018

Monday

Overhead Squat
6 x 6
V Grip Pull Ups
6 x 10-12
Every 2:30 Minutes

Front Squat
4 x 8
GHD Sit Ups
4 x 20-25
Every 3 Minutes

Workout of The Day
21-15-9
Box Jumps
Thrusters 95/65
Bar Facing Burpees

then Mobility

Tuesday

Clean and Jerk
9 x 1
Every Minute on The Minute

Heavy Bench Press
8 x 8
V Ups
8 x 10-12
Every 2 Minutes

Workout of The Day
5 Rounds
2 Rope Climbs
8 Handstand Push Ups
16 GHD Sit Ups
then
2000 Meter Row

Wednesday

Minute 1: 7 Back Squats
Minute 2: 15 French Press
Minute 3: 15 Hammer Curl

Workout of The Day
“White”
5 Rounds for Time
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges 45/25
400 Meter Run

Thursday

Machine Row
5 x 10
GHD Sit Ups
5 x 20
EVery 2 Minutes

Single Arm Row
5 x 10/10
Captains Chair
5 x 10
EVery 2:30 Minutes

Pendlay Row
5 x 10
Hollow Rocks
5 x 20
Every 2:30 Minutes

Workout of The Day
1000 Meter Row
then
8 Rounds
10 Deadlifts 155/105
8 Lateral Burpees
then
1000 Meter Row

Friday

Workout of The Day
20 Burpees to a 6″ Target
30 Wall Balls
400 Meter Run
20 Toes to Bar
800 Meter Run
60 Alternating Dumbell Snatch
800 Meter Run
20 Toes to Bar
400 Meter Run
30 Wall Balls
20 Burpees to 6″ Target

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