Fitness 24-28 June 2019

Fitness 24-28 June 2019

Monday

Power Clean + Front Squat
7 x 2 + 4
Every 2 Minutes

Barbell Walking Lunges
3 x 20
Strict Chin Ups
3 x 10
Every 2:30 Minutes

Elevated Reverse Lunges
3 x 10/10
Wall Walks
3 x 3
Every 2:30 Minutes

Workout of The Day
3 Rounds
20 Wall Balls
15 Burpees
10 Strict Pull Ups
then
3 Rounds
25 Squats
20 GHD Sit Ups
15 Legit Push Ups

Tuesday

1 Mile Air Bike

AMRAP 4:
27 Power Swings 1.5/1.0
27 Burpees Over Bar
27/21 Calorie Row

Rest 2 Minutes

21 Power Swings 1.5/1.0
21 Burpees Over Bar
21/15 Calorie Row

Rest 2 Minutes

15 Power Swings 1,5/1.0
15 Burpees Over Bar
15/12 Calorie Row

then
1 Mile Run
Mobility

Wednesday

Single Arm Row
5 x 10/10
Box Jumps
5 x 10 24/20
EVery 2:30 Minutes

Pendlay Row
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes

Machine Row
3 x 10
Hollow Rocks
3 x 40
Every 2:30 Minutes

Workout of The Day
3 Rounds
12 Burpee Pull Ups
18 Calories Ski Erg
24 Calories Air Bike
400 Meter Run

Thursday

Friday

Back Squat
6 x 8
Flat Bench DB
6 x 8
Every 2:30 Minutes

Walking Lunges DB
3 x 30
Weighted Dips
3 x 8
Every 2:30 Minutes

Leg Press
3 x 15
Tricep Extensions
3 x 20
Every 2 Minutes

Workout of The Day
3 Rounds
15 Medicine Ball Cleans
15 Wall Balls
15 Burpees
400 Meter Run

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