Fitness 22-27 October 2018

Fitness 22-27 October 2018

Monday

Dips
5 x 10-15
GHD Sit Ups
5 x 15
Every 2 Minutes

Bench Press
5 x 8
Russian Twists
5 x 30
Every 2:30 Minutes

Seated Shoulder Press
3 x 10
Rainbows
3 x 10
Every 2:30 Minutes

Workout of The Day
18 Minute AMRAP

30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

Tuesday

Back Squats
7 x 5
Side Plank Pulses
7 x 12/12
Every 2:30 Minutes

Walking Lunges
3 x 30
Barbell Rollouts
3 x 10
Every 3 Minutes

Workout of The Day

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

Wednesday

Seated Cable Row
4 x 10
Burpees
4 x 10
Every 2 Minutes

High Row
4 x 10
French Press
4 x 10
Every 2:30 Minutes

Single Arm Row
5 x 10/10
Tricep Extension
5 x 10
Every 2:30 Minutes

5 Minute AMRAP
Buy-In: 400 Meter Run
Followed By…
21 Pull-ups or Ring Rows
21/15 Calorie Bike or Rower

Rest 2 Minutes

5 Minute AMRAP
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Bike or Rower

Rest 2 Minutes

5 Minute AMRAP
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups or Ring Rows
9/6 Calorie Bike

Thursday

Deadlifts
4 x 10
Burpee Box Jumps
4 x 10
Every 2:30 Minutes

3 Rounds
20 Deadlifts 135/95
200 Meter Run
20 Wallballs 20/14
200 Meter Run

3 Minute Rest

15-20 Minutes Stairmaster

Then Mobility

Friday

Incline Dumbell Press
6 x 10
GHD Sit Ups
6 x 15
Every 2:30 Minutes

Flat Bench Press
6 x 8
Side Bends
6 x 12/12
EVery 2:30 Minutes

Workout of The Day
7 Minute AMRAP
Burpees
5 Pull Ups on The Minute

Rest 2 Minutes

800 Meter Run
50 Kettlebell Swings 2.0/1.25
800 Meter Run

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