Fitness 9-13 July 2018

Fitness 9-13 July 2018

Monday

Workout of The Day

3 Rounds
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs 24/20
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges 1.0/20# Kettlebells
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest

Then Mobility

Tuesday

Bench Press
6 x 10
GHD Sit Ups
6 x 15
Every 2:30

Weighted Dips
4 x 10
Hollow Rocks
4 x 30
Every 3 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Knees to Elbows
Burpees
Box Jumps 24/20

Wednesday

Deadlift
6 x 6
Every 2:30 Minutes

Team WOD

120 Double Unders
100 Kettlebell Swings
80 Traditional Sit Ups
1 Mile Run Together
2k Row 250 Meters each
1 Mile Run
80 Traditional Sit Ups
100 Kettlebell Swings
120 Double Unders

THEN MOBILITY

Thursday

Hammer Curl
4 x 12
Legit Push Ups
4 x 24
Every 2 Minutes

Barbell Curl
4 x 12
French Press
4 x 12
Every 2 Minutes

Concentration Curl
4 x 12
Triceps Extension
4 x 12
Every 2 Minutes

Reverse Curl
4 x 12
French Dips
4 x 12
Every 2 Minutes

Workout of The Day
50 Russian Twists
500 Meter Row
50 Russian Twists
500 Meter Row
50 Russian Twists

Then Mobility

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