Fitness 3-7 September 2018

Fitness 3-7 September 2018

Back Squat
5 x 5
Wall Walks
5 x 3
Every 2:30 Minutes

Front Squat
3 x 8
GHD Sit Ups
3 x 20
Every 3 Minutes

Workout of The Day
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts 135/95
15 Lateral Barbell Burpees
9 Push Jerks 135/95

then Mobility

Tuesday

Single Arm Row
6 x 10
Ball Slams
6 x 6
Every 2:30 Minutes

Machine Row
5 x 10
Russian Twist
5 x 20
Every 2:30 Minutes

Pendlay Row
4 x 10
GHD Sit Ups
4 x 10-15
Every 2:30 Minutes

Workout of The Day
10 Pull Ups
10 Burpee pull ups
20 wall balls
30 kbs
40 dumbell snatches
50 GHD Sit Ups
40 dumbell snatches
30 kbs
20 wall Balls
10 Pull ups
10 burpee pull ups

Wednesday

Flat Bench Press dumbells
5 x 10
Hammer Curls
5 x 10
Every 2 Minutes

Weighted Dips
5 x 5
EZ Curl
5 x 10
Every 2 Minutes

Flat Bench Press
5 x 8
Concentration or Preacher Curl
5 x 10/10
Every 2:30 Minutes

Workout of The Day

8 Rounds
Alternating On the Minute x 16
Even: 10 Hand Release Push-ups + 20 Double Unders
Odd: Max Calorie Row

Thursday

Deadlift
8 x 5
Handstand to Forward Roll
8 x 2
Every 2:30 Minutes

Workout of The Day
400 Meter Run $$$
4 Rounds
10 Lateral Burpees
15 Wall Balls
10 Toes to Bar
400 Meter Run $$$

then Mobility

Comments

comments