Fitness 8 – 12 October 2018

Fitness 8 – 12 October 2018

Monday

Tuesday

Back Squat
7 x 7
GHD Sit Ups
7 x 15-20
EZ Curl
7 x 10
Every 3 Minutes

Split Stance Squats
5 x 10/10
Hammer Curls
5 x 10
Toes to Rings
5 x 10
Every 2:30 Minutes

Workout of The Day

3 Minute AMRAP
12/9 Calorie Bike
9 Power Cleans 115/80

Rest 3 Minutes

3 Minute AMRAP
12/9 Calorie Bike
7 Power Cleans 135/95

Rest 3 Minutes

3 Minute AMRAP
12/9 Calorie Bike
5 Power Cleans 155/105

Wednesday

Incline DB Press
6 x 10
V Ups
6 x 12
Every 2 Minutes

Flat Bench Press
6 x 8
Hollow Rocks
6 x 20
Every 2:30 Minutes

Dips
3 x Max Reps
Traditional Sit Ups
3 x 30
Every 3 Minutes

Workout of The Day
4 Rounds (16 minutes)
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings 1.5/1.0
Minute 3: Max Calorie Row
Minute 4: Rest

Thursday

V Grip Pull Ups
3 x 10
Push Ups
3 x 15
Every 2:30 Minutes

Machine Row
3 x 10
Bench Dips
3 x 15
Every 2 Minutes

Machine Row
3 x 10
French Press
3 x 15
Every 2:30 Minutes

Workout of The Day

70/50 Calorie Row
50 Tradtional Sit-ups
30 Medicine Ball Cleans 30/20
50 Traditional Sit-ups
70/50 Calorie Row

Friday

Front Squat
4 x 5
Ball Slams with Rotation
4 x 5/5
Every 2:30 Minutes

Front Squat
4 x 5
Side Bends
4 x 15/15
Every 3 Minutes

12 Minute AMRAP
3 Thrusters 75/55
3 Toes to Bar
3 Calorie Bike
6 Thrusters 75/55
6 Toes to Bar
6 Calorie Bike
9 Thrusters 75/55
9 Toes to Bar
9 Calorie Bike
up by 3’s til finish

2 Minutes Rest

2000 Meter Row

then Mobility

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