Fitness 29 January – 2 February 2018

Fitness 29 January – 2 February 2018

Monday

Incline Bench Press
5 x 10
Russian Twist
5 x 30
Every 2 Minutes

Shoulder Press/Push Press
5 x 3-5/3-5 (8 Total)
Romanian Deadlift w/Dumbells
5 x 15
Every 2:30 Minutes

The Hangover
3 Rounds
15 Hang Power Cleans 135/95
15 Lateral Burpees

Rest 1 Minute

10 Minutes Stairmaster
Level 9-12

Tuesday

Back Squat
5 x 5
Opposite Knee to Elbow
5 x 10
EVery 2 – 2:30 Minutes

Front Squat
3 x 8
French Press
3 x 15
Every 2:30 Minutes

Workout of The Day
3 Rounds
50 Air Squats
35 Pushups
20/15 Calorie Row

Rest 1 Minute

10 Minute Stairmaster
Level 9-12

Wednesday

Deadlift
7 x 2
EVery 2 Minutes

Workout of The Day

Marston
20 Minute AMRAP
1 Deadlift 315/205
10 Toes to Bar
15 Bar Facing Burpees

Rest 1 Minute

10 Minutes Stairmaster
Level 9-12

Thursday

V Grip Pull Ups
5 x Max Reps
Hollow Rocks
5 x 30
Every 2:30 Minutes

Ring Rows (Feet Elevated)
5 x 10
Rainbows
5 x 10
Every 2 Minutes

5 Rounds:
1:00 Row for Calories
1:00 Wall Balls
1:00 200 Meter Run
1:00 Rest

Add reps for Calorie Row and Wall Balls per round

Friday

Flat Bench Press
6 x 10
GHD Sit Ups
6 x 20-25
Every 2:30 Minutes

Team Workout (2)
25 Minute AMRAP
3 Kettlebell Swings 53/35, 3 Box Jump Overs 24’/20, 3 Wallballs 25/16
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

Monday

10 Power Snatches (115/80)

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