Fitness 23-27 July 2018

Fitness 23-27 July 2018

Monday

Flat Bench Press
5 x 10
Russian Twists
5 x 20
Side Bends
5 x 10/10
Every 3 Minutes

Dips
4 x 10
GHD Sit Ups
4 x 20
Toes to Bar
4 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
30 Wallballs 20/14
30 Alternating Dumbbell Snatches 50/35
600 Meter Run

Tuesday

Deadlifts
7 x 7
Every 3 Minutes with
Shoulder Mobility

Team Workout
50-40-30-20-10
Traditional Sit Ups
Bar Facing Burpees
Kettlebell Swings

Wednesday

Machine Row
4 x 10
Butterfly Sit Ups
4 x 20
Every 2 Minutes

Single Arm Row
4 x 10
GHD Sit Ups
4 x 15
Every 2:30 Minutes

V Grip Pull Ups
3 x 10
V Ups
3 x 15
Every 2:30 Minutes

Workout of The Day

3 Rounds Beep Test 75/55
50/35 Cal Row
3 Rounds Beep Test 75/55
50/35 Cal Row
3 Rounds Beep Test 75/55

1 Round of Bergeron Beep Test:
7 Thrusters
7 Pull-ups
7 Burpees

Friday

Seated Shoulder Press
6 x 10
GHD Sit Ups
6 x 15
Every 2 Minutes

Dips
3 x 10
Hollow Rocks
3 x 40
EVery 3 Minutes

Max Reps Pull Ups

Workout of The Day
3 Rounds
400 Meter Run
300 Meter Row
20 Burpees to 6″ Target

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