Fitness 29 October – 2 November 2018

Fitness 29 October – 2 November 2018

Monday

Chin Ups
5 x 10
GHD Sit Ups
5 x 12
Every 2 Minutes

Pendlay Row
5 x 10
Supine Leg Lifts
5 x 12
Every 2:30 Minutes

Single Arm Row
5 x 10
Barbell Rollout
5 x 12
Every 2:30 Minutes

Workout of The Day
5 Rounds
15 Wall Balls
20/15 Calories Row

Tuesday

Front or Overhead Squat
7 x 7
Side Bends
7 x 10/10
Every 2:30 Minutes

Romanian Deadlifts
3 x 12
Ball Slams
3 x 6
Every 2:30 Minutes

Workout of The Day

21 Hang Power Cleans 135/95
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans 135/95
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans 135/95
9 Lateral Barbell Burpees
50 Double Unders

Wednesday

Flat Bench Dumbells
5 x 10
V Grip Pull Ups
5 x 10
Every 2 Minutes

Flat Bench Barbell
5 x 8
Hammer Curl
5 x 10
Every 2:30 Minutes

Dips
5 x Max Reps
Barbell Curl
5 x Max Reps (35-65#)
Every 3 Minutes

10 Minute AMRAP
Row for Calories

On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches

Dumbbell 50/35

Thursday

Back Squat
6 x 8
Ball Slam with Rotation
6 x 4/4
Every 3 Minutes

Workout of The Day

10 Rounds
3 Wall Walks
6 Deadlifts 225/155
12 Ring Rows
21 Double Unders

Rest 1 Minute

1200 Meter Jog

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