Fitness 4-8 June 2018

Fitness 4-8 June 2018

Monday

Back Squat
5 x 5
Pull Overs
5 x 2
Every 2:30 Minutes

Front Squat
3 x 8
Handstand Walk
3 x 24′
Every 3 Minnutes

Split Stance Squat
3 x 10/10
GHD Sit Ups
3 x 20-25
Every 2 Minutes

Workout of The Day
12 Minute AMRAP
10 Toes to Bar
30 Double Unders
10 Kettlebell Power Swings 2.0/1.25

Tuesday

Dips
6 x 10
Machine Row
6 x 10
Traditional Sit Ups
6 x 25
Every 3 Minutes

Workout of The Day
18 Minute AMRAP
200 Meter Run
16/12 Calorie Row
12 Legit Push Ups
8 Strict Pull Ups

Then Mobility

Wednesday

Warm Up
30 Kettlebell Swings
500 Meter Row
800 Meter Jog
30 Kettlebell Swings

10 Minutes Mobility

Not for Time
5 Rounds
20 Alternating Bicep Curls
50 Slideboard

5 Rounds
Inchworm Length of The Gym
10-15 Hammer Curls

Workout of The Day
Team Workout
30 Partner Wall Balls
40 Lateral Burpees
50 Deadlifts 135/95
60 Double Unders
50 Box Jump Overs
40 Lateral Burpees
30 Wall Balls

them

2500 Meter Row
Partners Alternate Every 250 Meters
Then Run 1200 Meters Together

Then Mobility

Thursday

Warm Up
60 Double Unders
400 Meter Run
400 Meter Backwards Run
60 Double Unders

10 Minutes Calves Mobility

5 Rounds
10/10 Kettlebell Snatches
15 GHD Sit Ups
10 Burpee Pull Ups

then

1000 Meter Row
600 Meter Run
1000 Meter Row
600 Meter Run
1000 Meter Run

then Mobility

Friday

Front Squat
5 x 8
Handstand Walk
5 x 18′
Every 2:30 Minutes

5 Minute AMRAP
15-12-9
Kettlebell Swing 2.0/1.5
Front Squat 135/95
Calorie Row

Rest 3 Minutes

5 Minute AMRAP
15-12-9
Kettlebell Swing 2.0/1.5
Front Squat 115/85
Calorie Row

Rest 3 Minutes

4 Rounds
400 Meter Run
8 Pull Ups
8 Dips
40 Double Unders

then Mobility

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