619 | Fitness Training Workouts and Updates - Part 2

Fitness 18-23 May 2020

Monday

400 Meter Run
25 Sit Ups
400 Meter Run
25 Hand Release Push Ups
400 Meter Run
25 Wall Balls
500 Meter Row
25 Kettlebell Swings
500 Meter Row
25 Burpees
500 Meter Row

Mobility
Coffee

Tuesday

Flat Bench Barbell
5 x 10
Leg Press
5 x 10
Knees to Elbows
5 x 10
Every 3 Mintes

Back Squats
3 x 10
Dips
3 x 10
Butterfly
3 x 12
Every 3 Minutes

Workout of The Day
3 Rounds
100 Jump Rope Singles
1/2 Mile Air Bike
400 Meter Run
300 Meter Ski Erg

Mobility
Coffee

Thursday

2 Rounds
800 Meter Run
1/2 Mile Air Bike
500 Meter Ski Erg
15 Minutes Stairmaster

Friday

500 Meter Ski Erg
400 Meter Run
.3 Air Bike

then
4 Rounds
5 Pull Ups
10 Push Ups
15 Wall Balls

.3 Air Bike
400 Meter Run
500 Meter Ski Erg

then 20 Minutes Stairmaster

Fitness 11-15 May 2020

Monday

3 Rounds
10 Hand Release Push Ups
10 Ring Rows
10 Sit Ups
Every 2 Minutes

3 Rounds
10 Machine Press
10 Machine Row
10 Leg Press
Every 2:30 Minutes

3 Rounds
10 Dips
10 Barbell Row
10/10 Reverse Lunges
EVery 3 Minutes

Workout of The Day
3 Rounds
10 Calories Air Bike
20 Calories Ski Erg
30 Calories Row
400 Meter Row

Tuesday

100 Jump Rope Singles
500 Meter Row
500 Meter Ski Erg
800 Meter Run
30 Wall Balls
30 Burpees
800 Meter Run
500 Meter Ski ERg
500 Meter Row
100 Jump Rope Singles

Mobility
Coffee

Wednesday
40 Minutes Stairmaster Fat Burner Level 9

20 Minutes Hamstrings, Calves, Hip Flexors, and IT Band Mobility

Coffee : )

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