Fitness 28-1 August 2017

Fitness 28-1 August 2017

Monday

Incline Bench Press
5 x 8

Split Jerk
7 x 1

Flat Bench Press
6 x 6

12.3

Tuesday

Back Squat
6 x 5
Every 2 Minutes

Reverse Lunges
4 x 10/10
Toes to Rings
4 x 15
Every 2:30 Minutes

Split Squats Bench
4 x 10/10
Kneeling Ball Slams
4 x 10/10
Every 2:30 Minutes

5 Rounds
10 Deadlifts 275/175
15 Wall Balls
10 Lateral Burpees

Wednesday

Single Arm Row
5 x 10
Butterfly Sit Ups
5 x 15

Barbell Row
5 x 10
Burpees
5 x 8
Every 2 Minutes

Strict Pull Ups
5 x 10
Ass to Grass Squats
5 x 20
Every 3 Minutes

Workout of The Day
3 to 5 rounds
500 Meter Row
400 Meter Run

Thursday

Run 5k/3.1 Miles for Time
Then Extensive Mobility

Friday

Power/Strength

Power Clean + Front Squat
5 x 1 + 3
Strict Handstand Push Ups
5 x 2
Every 2:00 Minutes

Workout of The Day
Holleyman
30 Rounds for Time or 20 Rounds Scaled
5 Wall Balls 20/14
3 Handstand Push Ups
1 Power Clean 225/155

Monday
Flat Bench Press
7 x 7
Single Arm Row
7 x 8/8
GHD Sit Ups
7 x 15-20
Every 3:30 Minutes

Seated Shoulder Press
6 x 10
Weighted Pull Ups
6 x 10
Traditional Sit Ups
6 x 20
Every 3 Minutes

Workout of The Day
7 Minute Burpee AMRAP

Tuesday

Back Squat
7 x 7
Paralette Push Ups
7 x 8-10
Every 2:30 Minutes

Romanian Deadlift
5 x 10
Barbell Rollout
5 x 12
Every 2:00 Minutes

Walking Lunges Barbell
3 x 20
Ring Rows
3 x 15
Every 2:30 Minutes

3 Rounds
25 Kettlebell Swings 2.0/1.5
25 Sit Ups
400 Meter Run

Rest 1 Minute

50 Calories Airdyne for Time

Friday
Zeus

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