619 | Fitness Training Workouts and Updates

Fitness 16-20 March 2020

Monday

50 Minutes Stairmaster or

2 Rounds
30 Jump Rope Crossovers
400 Meter Run
500 Meter Row
60 Jump Rope
500 Meter Ski Erg
400 Meter Run
30 Double Unders

then

10 Minutes Stairmaster

Wednesday

30 Minutes Stairmaster Fatburner Level 10-12

and

3 Rounds
400 Meter Run
300 Meter Row
300 Meter Ski Erg
1/2 Mile Air Bike

Thursday

45 Minutes Stairmaster Fatburner Level 10-12

Friday

40 Minutes Stairmaster Fatburner Level 10-12
20 Minutes Mobility

Fitness 9-13 March 2020

Monday

Flat Bench Press
5 x 10
Leg Press
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 Minutes

Dips
5 x 10
Back Squats
5 x 10
Knees to Elbows
5 x 10
Every 3:00 Minutes

Workout of The Day
3 Rounds
10 Burpees
15 Wall Balls
20 Sit Ups
25 Calories Ski Erg

Tuesday

Machine Row
4 x 10
Supine Leg Lifts
4 x 12
Every 2 Minutes

Hang Power Clean
8 x 2
Every 1:30 Minutes

Single Arm Row
5 x 10/10
Russian Twists
5 x 30
EVery 2:30 Miniutes

Workout of The Day
3 Rounds
500 Meter Row
1/2 Mile Air Bike
400 Meter Run

Wednesday

2 Rounds
800 Meter Run
1/2 Mile Air Bike
50 Slideboards
500 Meter Row
50 Sit Ups
500 Meter Ski Erg
50 Jump rope crossovers

then 20 Minutes Stairmaster

Thursday
500 Meter Ski Erg
500 Meter Row
800 Meter Run
25 Minutes Stairmaster Fatburner Level 10-12
800 Meter Run
500 Meter Row
500 Meter Ski Erg

then Mobility

Friday
Machine Press
4 x 10
Ring Rows
4 x 10
Toes to Rings
4 x 10
Every 2:30 Minutes

Flat Bench DB
5 x 10
Machine Row
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 MInutes

Machine Press
4 x 10
Single Arm Row
4 x 10/10
Side Plank Pulses
4 x 10/10
Every 2:30 Minutes

Workout of The Day
1 Mile Run (Colusa)
1000 Meter Row
500 Meter Ski Erg

Fitness 2-5 March 2020

Monday

Machine Press
3 x 10
Ring Rows
3 x 12
Box Jumps
3 x 10
Every 2 Minutes

Flat Bench Barbell
6 x 10
Hammer Curl
6 x 10
GHD Sit Ups
6 x 10
Every 3 Minutes

Dips
6 x 10
Ez Curl
6 x 10
Toes to Bar
6 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
10 Box Jumps
10 Ring Rows
10 Burpees
250 Meters Ski Erg

Tuesday

4 Rounds
40 Double Unders
500 Meter Row
400 Meter Run
500 Meter Ski Erg

then 20 Minutes Stairmaster
then Mobility
then Coffee

Wednesday

Front Squat
6 x 6
Handstand Hold
6 x :25 seconds
Every 2 Minutes

Reverse Lunge from Bumper
4 x 10/10
Hollow Rocks
4 x 30
Every 2:30 Minutes

Romanian Deadlift
4 x 10
Leg Curl
4 x 10
Knees to Elbows
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
40 Calories Ski Erg
30 Walking Lunges
20 Kettlebell Swings
10 Burpee PUll Ups

Thursday

Machine Row
4 x 10
Paralette Push Ups
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 Minutes

Pendlay Row
4 x 10
French Press
4 x 10
Side Bends
4 x 10/10
Every 2:30 Minutes

Machine Row
4 x 10
Triceps Extension
4 x 10
Supine Leg Lifts
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
12 Jumping Pull Ups
21 Kettlebell Swings
400 Meter Run

Fitness 24-28 February 2020

Monday

Handstand Hold
5 x 30 seconds
V Grip Pull Ups
5 x 10
Every 2:30 Minutes

Close Grip Bench Press
5 x 8
Machine Row
5 x 10
Every 2:30 Minutes

French Press
5 x 10
Single Arm Row
5 x 10/10
Every 2:30 Minutes

Workout of The Day
4 Rounds
8 Bar Facing Burpees
10 GHD Sit Ups
12 American Kettlebell Swings
20 Calorie Air Bike

Tuesday

cardio

Wednesday

cardio

Thursday

Incline Bench Press db
6 x 10
Machine Row
6 x 10
Hollow Rocks
6 x 20
Every 3 Minutes

Machine Press
6 x 10
Pendlay Row
6 x 10
V Ups
6 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
15 Kettlebell Swings
20 Russian Twists
15 Sit Ups
20 Calorie Air Bike

Friday

Leg Press
4 x 12
Chin Ups
4 x 6
Butterfly Sit Ups
4 x 12
Every 2:30 Minutes

Reverse Lunges BB
4 x 10/10
Ez Curl
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 MInutes

Hip Adductor
4 x 12
Leg Curl
4 x 10
Leg Extension
4 x 12
EVery 2:30 MInutes

Workout of The Day
3 Rounds
10 Push Ups
10 Ring Rows
15 Squats
15 Traditional Sit Ups
400 Meter Run

Fitness 17-21 February 2020

Monday

Front Squats
5 x 8
GHD Sit Ups
5 x 10
Handstand Hold
5 x :20 Seconds
Every 3 Minutes

Leg Press
3 x 15
Chin Ups
3 x 10
Side Plank Pulses
3 x 10/10
Every 3 Minutes

Deadlifts
4 x 8
Triceps Extensions
4 x 10
Every 2:30 Minutes

workout of the Day
3 Rounds
10 Knees to Elbows
10 Push Ups
15 Box Jumps
15 Calories Air Bike
20 Calories Ski Erg
20 Wall Balls

Wednesday
3 Rounds
500 Meter Row
400 Meter Run
1/2 Mile Air Bike
15 GHD Sit Ups
15 Box Jumps
15 Kettlebell Swings
15 Burpees
15 Sit Ups

Thursday

Dips
4 x Max Reps
Machine Row
4 x 10
V Ups
4 x 10
Every 2:30 Minutes

Flat Bench Press DB
4 x 10
Pull Ups
4 x 10
Hollow Rocks
4 x 30
Every 3 Minutes

Machine Press
4 x 10
Single Arm Row
4 x 10/10
Side Bends
4 x 10/10
Every 3 Minutes

Workout of The Day
3 Rounds
10 Ring Row
15 Push Ups
20 Russian Twists
600 Meter Run

Friday
Workout of The Day
For Time

400 Meter Run Before Every Round

60-50-40-30-20
Double Unders
Calorie Air Bike Above 60rpm
Rower
Slide Board
Ski Erg

Fitness 10-14 February 2020

Monday

Leg Press
3 x 15
Toes to Bar
3 x 10
Every 2 Minutes

Reverse Lunges
4 x 10/10
GHD Sit Ups
4 x 12
Every 2:30 Minutes

Leg Curl
4 x 10
Hip Abduction
4 x 15
Leg Extension
4 x 10
Every 3 Minutes

Workout of The Day
10 Minute AMRAP
5 Pull Ups
10 Paralette Push Ups
15 Squat Jumps

then
1000 Meter Row
1/2 Mile Air Bike
500 Meter Ski Erg

Tuesday

250 Meter Ski Erg
15 Power Swings
200 Meter Ski Erg
15 Power Swings
150 Meter Ski Erg

3 Rounds
10 Burpees
15 Wall Balls
10 Ring Rows

3 Rounds
500 Meter Row
1/2 Mile Air Bike
40 Russian Twists

3 Rounds
10/10 Side Bends
15 Leg Lifts
10 Paralette Push Ups

then Mobility

Wednesday

Flat Bench Press db
6 x 10
Machine Row
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes

Flat Bench Press BB
6 X 10
Chin Ups
6 x 10
Slam Ball Complex
6 x 5/5/5
Every 2:30 Minutes

Workout of the Day
3 Rounds
500 Meter Ski Erg
1/2 Mile Air Bike
500 Meter Row

Fitness 3-7 February 2020

Strength

Back Squat
5 x 3
Chin Ups
5 x 10
Every 2:30 Minutes

Back Squat
5 x 3
High Row, Seated Cable Row, or T Bar Row
5 x 10
Every 3 Minutes

Walking DB Lunges
3 x 30
Single Arm Row
3 x 10
Every 3 Minutes

Workout of The Day
4 Rounds
10 Chest to Bar Pull Ups
20 Wall Balls
50 Double Unders

Tuesday
3 Rounds
10 Ring Rows
15 Push Ups
20 Kettlebell Swings
25 Calories Air Bike

10 Minutes Mobility
625am Time Cap

3 Rounds
10 Burpees
15 Box Jump Overs
20 Calories Air Bike
25 Calories Rower
30 Calories Ski Erg

then Mobility

Wednesday

3 Rounds
8 Paralette Push Ups
10 Toes to Bar
12 Box Jumps

Flat Bench Press
5 x 10
Hammer Curls
5 x 20
GHD Sit Ups
5 x 10
Every 3 Minutes

Machine Press
5 x 10
EZ Curl
5 x 10
Side Bends
5 x 10/10
Every 3 Minutes

Workout of The Day
3 Rounds
10 Elbow to Knee Push Ups
15 Wall Ball
20 Tradtional Sit Ups
250 Meter Row

Thursday
50 Calories Air Bike
50 Calories Ski Erg
50 Calories Rower
50 Russian Twists
50 Double UNders
50 Sit Ups
50 Kettlebell Swings
40 GHD SIt Ups
40 Burpees
40 Wall Balls
40 Hollow Rocks
40 Air Squats
40 Push Ups
40 Butterfly Sit Ups

Fitness 27-31 January 2020

Monday

Hang Clean
7 x 3
Every 2 Minutes

Back Squat
7 x 8
Chin Ups
7 x 8
EVery 2:30 Minutes

Workout of The Day
4 Rounds
10 Medicine Ball Cleans
15 Wall Balls
20 Push Ups
25 Calorie Ski Erg
30 Calorie Row

Mobility

Tuesday

Incline Bench Press (dumbbell)
5 x 10
Rope Climbs to the beam
5 x 2
Every 2:30 Minutes

Machine Press
4 x 10
Pull Overs
4 x 2
Every 2:30 Minutes

Alt. Machine Press
4 x 10
Toes to Rings
4 x 10
Every 2 Minutes

Workout of the Day
4 Rounds
200 Meter Run
10 Box Jump Overs
15 GHD Sit Ups
20 Calories Air Bike

Wednesday

45 Minutes Stairmaster

Thursday

Machine Row
4 x 10
Burpess to 6″ Target
4 x 10
Every 2 Minutes

T Bar Row
4 x 10
Bench Dips
4 x 10/10
Every 2:30 Minutes

Single Arm Row
4 x 10/10
French Press
4 x 10
Every 2:30 Minutes

Workout of The Day
4 Rounds
5 Burpee Pull Ups
10 Ring Rows
15 Kettlebell Swings
20 Calories Ski Erg

Friday

1000 Meter Row
1200 Meter Jog
5 Minutes Mobility
610am Time Cap

3 Rounds
50 Double Unders
40 Slideboards
30 Russian Twists
20 Box Jump Overs
10 Toes to Bar

3 Rounds
3 Rope Climbs
20 Paralette Push Ups
30 Alternating Curtsy Squats

3 Rounds
500 Meter Row
400 Meter Run
500 Meter Ski Erg

10 Minutes Stairmaster
then Mobility

Fitness 20-24 January 2019

Monday

2 Rounds
1/2 Mile Air Bike 60+ RPM
1000 Meter Row 2:10 Pace
500 Meter Ski Erg 2:20 Pace
1000 Meter Run
15 Minutes Stairmaster Fat Burner Level 12

Tuesday

3 Rounds
10 Dips
10 Pull Ups
10 GHD Sit Ups

Flat Bench Press
5 x 10
Machine Row
5 x 10
Sit Ups
5 x 20
Every 2:30 Minutes

Incline Dumbell Press
5 x 10
Pendlay Row
5 x 10
Knees to Elbows
5 x 10
Every 2:30 Minutes

Workout of The Day
30 Calories Air Bike
20 Push Ups
10 Ring Rows

Wednesday

12 Minutes Stairmaster

2 Rounds
15 Medicine Ball Cleans
15 Box Jump Overs
15 Wall Balls
15 Box Jumps
15 Burpee Pull Ups
15 GHD Sit Ups
15 Kettlebell Swings 2.0/1.25
600 Meter Row
600 Meter Ski Erg
600 Meter Run

then Mobility

Thursday

Back Squats
5 x 6
Side Plank Pulses
5 x 10/10
Side Bends
5 x 10/10
Every 3:00 Minutes

Front Squats
3 x 10
Hollow Rocks
3 x 30
Every 2:30 Minutes

Reverse Lunges from Bumpers with Dumbbells
4 x 12/12
Toes to Rings
4 x 12
Every 2:00 Minutes

Workout of The Day
3 Rounds
30 Jump Squats
400 Meter Run
1/2 Mile Air Bike

Friday

10 Minutes Shoulder/Wrist Mobility
610am cap

Hang Power Snatch
5 x 5
GHD Sit Ups
5 x 10
Every 2 Minutes

Hang Power Clean
6 x 3
Handstand Push Ups
6 x 4
Every 2 Minutes

French Press
5 x 10
Ez Curl
5 x 10
Every 2 Minutes

Workout of The Day
10 MInute AMRAP
5 Chin Ups
10 Push Ups
15 Box Jumps

Fitness 13-17 January 2019

Monday

3 Rounds
10 Dips
10 Pull Ups
10 Calories Air Bike

Flat Bench Dumbell
5 x 10
Concentration Curl
5 x 10/10
GHD Sit Ups
5 x 10
Every 3 Minutes

Machine Press
5 x 10
EZ Curl
5 x 10
Knees to Elbows
5 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
25 Wall Balls
20 Kettlebell Swings
15 Ring Rows

Tuesday

Front Squats
5 x 8
Ball Slam Complex
5 x 5/5/5
Every 2:30 Minutes

Back Squats
3 x 8
Handstand Push Ups
3 x 5
Every 2:30 Minutes

Walking Lunges
3 x 20
Side Plank Pulses
3 x 12/12
Every 2:30 Minutes

Workout of The Day
40-30-20-10
Kettlebell Power Swings 1.5/1.0
Air Bike Calories
Russian Twists

Wednesday

3 Rounds
500 Meter Row
1/2 Mile Air Bike
1000 Meter Run
500 Meter Ski Erg
25 Wall Balls
25 Burpees
25 Sit Ups

then 10 Minutes Stairmaster
10 Minutes Mobility

Thursday

3 Rounds
12 Ring Rows
12 Medicine Ball Cleans
12 Box Jumps

Single Arm Row
5 x 10/10
GHD Sit Ups
5 x 12
Every 2:30 Minutes

T Bar Row
5 x 10
Hollow Rocks
5 x 25
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Jumping Pull Ups
20 Push Ups
30 Kettlebell Swings 1.5/1.0
400 Meter Run

Friday

3 Rounds
40 Double Unders
30 Calorie Row
20 Calorie Air Bike

Deadlift
7 x 6
V Ups
7 x 10
EVery 2:15

Workout of The Day
3 Rounds
10 Box Jump Overs
15 Bar Facing Burpees
20 GHD Sit Ups
25 Calories Ski Erg