Training 2-6 July 2018

Training 2-6 July 2018

Monday

Incline Bench Press
6 x 10
Ring Pull Ups
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes

Seated Dumbell Press
6 x 10
Machine Row 3 sets of each machine
6 x 10
Supine Leg Lifts
6 x 10
Every 2:30 Minutes

Workout of The Day
25 Burpee Pull Ups
3 Minute Cap

Rest 1 Minute

Half Jack
10 Minute AMRAP
10 Push Presses 115/85
10 Kettlebell Swings 1.5/1.0
10 Box Jumps 24/20

Rest 1 Minute

25 Burpee Pull Ups
3 Minute Time Cap

Tuesday

Front Squat
6 x 6
Rope Climbs
6 x 3
Every 2 Minutes

Alternating Reverse Lunges
3 x 20
4 Point L Hangs
3 x 15
Every 2:30 Minutes

Walking Lunges
3 x 20
Straddle Ups
3 x 15
Every 2:30 Minutes

Workout of The Day
500 Meter Row
50 Russian Twists $$$$
then
7 Rounds
3 Power Cleans 135/95
6 Push Ups
9 Squats
then
50 Russian Twists
500 Meter Row $$$$

Wednesday

Barbell Bicep Curl
4 x 10
Side Plank Pulses
4 x 15/15
French Dips
4 x 10/10

Hammer Curls
4 x 10
French Press
4 x 15
Opposite Knee to Elbow
4 x 10

Slam Ball with Rotation
4 x 5/5
Slam Balls
4 x 10
Bicycles (4 Count)
4 x 15

Workout of The Day
5 Rounds
12 Ring Rows
12 Bar Facing Burpees
12 Calories Air Bike
200 Meter Run

Thursday

4 Rounds Not for Time
3 Pull Overs
3 Rope Climbs
3 Turkish Get Ups 3/3

4 Rounds
3 Wall Walks
3 Big Tire Jumps
3 L Hang Pull Ups

4 Rounds
3 Handstand to Forward Roll
3 Burpee to Toes to Bar
3 Skin the Cat

Workout of The Day

1000 Meter Run
50 Calories Row
50 Calories Air Bike
50 Calories Ski Erg
1000 Meter Run

Friday

Deadlifts

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