Fitness 23-27 September 2019

Fitness 23-27 September 2019

Monday

Cardio

Tuesday

Hang Power Clean + Front Squat
7 x 2 + 6
GHD Sit Ups
7 x 12
Every 2 Minutes

Back Squat
3 x 10
Side Plank Pulses
3 x 12/12
Every 2:30 Minutes

Walking Lunges DB
3 x 30
Hollow Rocks
3 x 30
Every 2:30 Minutes

3 Rounds For Time
12 Box Jumps
21 Burpees
400 Meter Run

Wednesday

Machine Row
4 x 10
Bench Dips w/ Stretch
4 x 10/10
Every 2 Minutes

Single Arm Row
4 x 10/10
French Press
4 x 10
Every 2:30 Minutes

Deadlifts
4 x 10
Triceps Extension
4 x 10
Every 3 Minutes

4 Rounds
10 Pull Ups
20 Traditional Sit Ups
30 Russian Twist
200 Medicine Ball Run 35/20

Thursday

20 Wall Balls
12 Calorie Air Bike
20 Box Jump Overs
12 Calorie Air Bike
20 Box Jumps
12 Calorie Air Bike
20 Russian KBS
12 Calorie Air Bike
20 Power Swings
12 Calorie Air Bike
20 American KBS
400 Meter Run
20 Burpees
400 Meter Run
20 Sit Ups
400 Meter Run
20 Ball Slams
400 Meter Run
20 V Ups
400 Meter Run

Friday

Leg Press
5 x 12
Knees to Elbows
5 x 10
Hammer Curl
5 x 10
Every 3 Minutes

Back Squat
5 x 10
GHD Sit Ups
5 x 10
Concentration Curl
5 x 10/10
Every 3 Minutes

Reverse Lunges
4 x 10/10
Hollow Rocks
4 x 20
Chin Ups
4 x 10
Every 3 Minutes

Workout of The Day
7 Minute AMRAP
Burpees

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