Fitness 28 January – 2 February 2019

Fitness 28 January – 2 February 2019

Monday

Incline Bench Press DB
5 x 10
Barbell Row
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 Minutes

Flat Bench Press
6 x 6
Single Arm Row
6 x 10/10
Wall Balls
6 x 10
Every 2:30 Minutes

5 Minute AMRAP
27/20 Calorie Row
27 Thrusters 75/55
27 Chest to Bar Pull Ups

Rest 2 Minutes

5 Minute AMRAP
21/15 Calorie Row
21 Thrusters 95/65
21 Toes to Bar

Rest 2 Minutes

5 Minute AMRAP
15/10 Calorie Row
15 Thrusters 115/80
15 Pull Ups

Tuesday
40 Minutes Stairmaster
25 Minutes Mobility

Wednesday

Back Squat
5 x 7
Strict Toes to Bar
5 x 10
Paralette Push Ups
5 x 15
Every 2:30 Minutes

Bumper Plate Reverse Lunges
3 x 10/10
Toes to Rings
3 x 10
Ring Rows
3 x 15
Every 2:30 Minutes

Walking Lunges
3 x 20
GHD Sit Ups
3 x 15
Burpee Pull Ups
3 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
21 Kettlebell Swings
12 Pull Ups
400 Meter Run

Thursday

Overhead Squats
5 x 7
Hollow Rocks
5 x 30
Every 2:30 Minutes

Workout of The Day
Teams of 2
100/70 Calorie Row
75 Box Jump Overs 24/20
50 Partner Wall Balls
15 Rope Climbs
50 Partner Wall Balls
75 Box Jump Overs 24/20
100/70 Calorie Row

Friday

Barbell Row
5 x 10
Knees to Elbows
5 x 10
Every 2:30 Minutes

V Grip Pull Ups
5 x 10
Straddle Ups
5 x 10
Every 2:30 Minutes

Single Arm Row
5 x 10/10
Pike Ups
5 x 10
Every 2:30

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