Fitness 25 June – 1 July 2018

Fitness 25 June – 1 July 2018

Monday

Incline Dumbell Press
5 x 10
Barbell Curl
5 x 12
Every 2 Minutes

Flat Bench Press
6 x 8
Hammer Curl
6 x 12
Every 2:30 Minutes

3 Rounds of 1 Minute at Each Station:
Wall Balls 20/14
Kettlebell Swings 1.5/1.0
Box Jumps 20″
Push Press 75/55
Calorie Row
Rest

Tuesday

Back Squat
5 x 5
French Press
5 x 15
Every 2 Minutes

Split Stance Squat with Bench
3 x 10/10 with Dumbbells
Bench Dips
3 x 15

3 Rounds:
10 Front Squats 185/135
20 Chest to Bar Pull-Ups or Ring Rows
50 Double Unders

Wednesday

Teams of 3, For Time (30 Minute Cap)
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Box Jumps 30/24

200/140 Calorie Bike

2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Box Jumps 30/24

200/140 Calorie Bike

1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Box Jumps 30/24

Thursday

Single Arm Row
6 x 10/10
GHD Sit Ups
6 x 15-20
Every 3 Minutes

”John Deere”
For Time:
21-15-9
Row Calories
Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Bike Calories

Friday

Seated Dumbell Press
6 x 10
Standing Barbell Curl
6 x 10-12
V Ups
6 x 12-15
Every 2:30 Minutes

Strict Press
6 x 10
Seated Hammer Curl
6 x 10-12
Hollow Rocks
6 x 20
Every 3 Minutes

Workout of The Day
3 Rounds
25 Push Ups
25 Sit Ups
25 Wall Balls
400 Meter Run

Then Mobility

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