619 | Fitness Training Workouts and Updates - Part 4

Fitness 1-5 July 2019

Monday

Flat Bench Press DB
6 X 10
Pendlay Row
6 x 10
GHD Sit Ups
6 x 12
Every 2:30 Minutes

Flat Bench Barbell
4 x 10
Single Arm Row
4 x 10/10
Ball Slam Complex
4 x 5/5/5
Every 3 Minutes

Workout of The Day
3 Rounds
20 Push Ups
15 Box Jumps
10 Pull Ups
then
3 Rounds
10 Box Jump Overs
10 Burpees
10 Jumping Pull Ups

Fitness 24-28 June 2019

Monday

Power Clean + Front Squat
7 x 2 + 4
Every 2 Minutes

Barbell Walking Lunges
3 x 20
Strict Chin Ups
3 x 10
Every 2:30 Minutes

Elevated Reverse Lunges
3 x 10/10
Wall Walks
3 x 3
Every 2:30 Minutes

Workout of The Day
3 Rounds
20 Wall Balls
15 Burpees
10 Strict Pull Ups
then
3 Rounds
25 Squats
20 GHD Sit Ups
15 Legit Push Ups

Tuesday

1 Mile Air Bike

AMRAP 4:
27 Power Swings 1.5/1.0
27 Burpees Over Bar
27/21 Calorie Row

Rest 2 Minutes

21 Power Swings 1.5/1.0
21 Burpees Over Bar
21/15 Calorie Row

Rest 2 Minutes

15 Power Swings 1,5/1.0
15 Burpees Over Bar
15/12 Calorie Row

then
1 Mile Run
Mobility

Wednesday

Single Arm Row
5 x 10/10
Box Jumps
5 x 10 24/20
EVery 2:30 Minutes

Pendlay Row
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes

Machine Row
3 x 10
Hollow Rocks
3 x 40
Every 2:30 Minutes

Workout of The Day
3 Rounds
12 Burpee Pull Ups
18 Calories Ski Erg
24 Calories Air Bike
400 Meter Run

Thursday

Friday

Back Squat
6 x 8
Flat Bench DB
6 x 8
Every 2:30 Minutes

Walking Lunges DB
3 x 30
Weighted Dips
3 x 8
Every 2:30 Minutes

Leg Press
3 x 15
Tricep Extensions
3 x 20
Every 2 Minutes

Workout of The Day
3 Rounds
15 Medicine Ball Cleans
15 Wall Balls
15 Burpees
400 Meter Run

Fitness 17-22 June 2019

Monday

Back Squat
7 x 6
Strict Pull Ups
7 x Max Reps
French Press
7 x 10
EVery 3 Minutes

Curtsy Squats
4 x 10/10
Hollow Rocks
4 x 25
Every 2:30 Minutes

Slideboards
3 x 50
GHD Sit Ups
3 x 15
Every 2;30 Minutes

Workout of The Day
15-12-9-6-3:
Deadlifts 185/135
Barbell Facing Burpees

Tuesday

Dips
5 x Max Reps
Hammer Curls
5 x 10
Every 2 Minutes

Seated Dumbell Press
5 x 10
Barbell Curl
5 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
400 Meter Run
21 Kettlebell Swings 1.5/1.0
12 Box Jumps 30/24

then

15 Minutes Stairmaster Fatburner

Wednesday

1 Mile Colusa Run
5 Rounds
15 Wall Balls
10 Ring Rows
5 Burpee Pull Ups
then
1 Mile Air Bike
5 Rounds
15 Power Swings 1.5/1.0
10 GHD Sit Ups
5 Reverse Hyperextensions
then
1609 Meter Row

Then 10 Minutes Stairmaster Level 10-12 Fatburner

Thursday

Front Squats
6 x 5
Bench Dips
6 x 10
Every 2 Minutes

Close Grip Bench Press
6 x 10
Power Clean
6 x 3
Every 2:30 Minutes

Workout of The Day
500 – 400 – 300 – 200 – 100
Meter Row
50 – 40 – 30 – 20 – 10
Traditional Sit Ups

Friday

Workout of The Day
2 Rounds
800 Meter Run
30 Dumbbell Snatches 50/35
400 Medicine Ball Run
15 Burpee Pull Ups
10 Burpee Box Jumps 24/20

Then

20 Minutes Stairmaster Level 12

Fitness 10-15 June 2019

Monday

Flat Bench Press
5 x 7
Machine Row
5 x 10
GHD Sit Ups
5 x 12
Every 3 Minutes

Incline Bench Press DB
4 X 10
SIngle Arm Row
4 x 10/10
Hollow Rocks
4 x 25
Every 3 Minutes

Dips
3 x Max Reps
Strict Pull Ups
3 x Max Reps
Traditional Sit Ups
3 x Max Reps
Every 3 Minutes

Workout of The Day
3 Rounds
500 Meter Row
400 Meter Run

Tuesday

Front Squat
6 x 5
French Press
6 x 10
Every 2:30 Minutes

Back Squat
4 x 8
Rope Climb
4 x 4
Every 3 Minutes

Workout of The Day
5 Rounds On The 5:00
10 Ring Rows (feet elevated)
21/15 Calorie Row
10 – 8 – 6 – 4 – 2 Deadlifts 225/155

Wednesday

Workout of The Day

For Time (Teams of 2 | 30 Minute Cap)
160/120 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls
50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls
50 Toes to Bar
50 Box Jump Overs 24”/20
50 Wall Balls

Then

15 Minutes Stairmaster

Fitness 3-7 June 2019

Monday

Slideboards
3 x 50
Sit Ups
3 x 25
Warm Up Not for Time

Walking Lunges DB
3 x 20
GHD Sit Ups
3 x 15
Every 2:30 Minutes

Reverse Lunges (45 degree angle)
3 x 10/10
Sidebends
3 x 10/10
Every 3 Minutes

Deadlifts
6 x 5
Paralette Push Ups
6 x 10
Every 2 Minutes

Workout of The Day
15 Minute AMRAP
40 Double Unders
20 Dumbbell Hang Clean 50/35
40 Double Unders
20/15 Calorie Row

Tuesday

Flat Bench Press
7 x 7
Strict Pull Ups
7 x Max Reps
EVery 2:30 Minutes

Dips
5 x Max Reps
Single Arm Row
5 x 10/10
Every 2:30 Minutes

Workout of The Day
18 Minute AMRAP
18/12 Calorie Bike
15 Wallballs 20/14
12 Alternating Dumbbell Snatches 50/35
9 Toes to Bar

Wednesday

800 Meter Run
1000 Meter Row
1 Mile Air Bike
1000 Meter Row
800 Meter Run

then

20 Minutes Stairs
20 Minutes Mobility

Thursday

Power

Hang Power Cleans + Front Squat
7 x 2 + 4
Every 2 Minutes

Workout of The Day
15 Power Cleans 135/95
600 Meter Run
10 Power Cleans
400 Meter Run
5 Power Cleans
200 Meter Run

then
15 Minutes Stairmaster
15 Minutes Mobility

Friday

4 Rounds
15 Wall Balls
20 Kettlebell Swings
25 Traditional Sit Ups
20 Hollow Rocks
15 Burpees
400 Meter Run

then
500 Meter Ski Erg
1 Mile Air Bike
15 Minutes Stairmaster

Fitness 27-31 May 2019

Monday

Murph

Tuesday

Wednesday

Thursday

Walking Lunges DB
4 x 20
Hollow Rocks
4 x 40
Every 2:30 Minutes

Reverse Lunges Elevated BB
3 x 10/10
Side Bends
3 x 10/10
Every 2:30 Minutes

Front Squats
3 x 8
Strict Toes to Bar
3 x 10
Every 3 Minutes

Workout of The Day
50-40-30-20-10
Slide Boards
25-20-15-10-5
Kettlebell Power Swings 1.5/1.0

400 Meter Run After Each Round

Fitness 20-24 May 2019

Monday

Tuesday

Females:
21-18-15-12-9: Air Bike or Row Calories
50 Hollow Rocks after each set

Males:
27-24-21-18-15: Air Bike or Row Calories
50 Hollow Rocks after each set

then 1 Mile Run

Mobility

Wednesday

Machine Row
3 x 10
Wall Walks
3 x 2
Every 2 Minutes

Single Arm Row
4 x 10/10
Box Jumps 30/24
4 x 8
Every 2:30 Minutes

Pendlay Row
5 x 8
GHD Sit Ups
5 x 15
Every 3 Minutes

Workout of The Day
1000 Meter Row
1000 Meter Ski Erg
1 Mile Air Bike
1 Mile Run

Thursday

Workout of The Day

3 Rounds
400 Meter Run
20 Sit Ups
15 Wall Balls 25/16
10 Burpees to 6″ Target
15 Kettlebell Swings 2.0/1.5
20 Overhead Wallking Lunges 35/15
500 Meter Row

then
1 Mile Air Bike
Mobility

Friday

Deadlift
5 x 3
Triceps Extensions
5 x 10
Every 2 Minutes

Deadlift
5 x 3
French Press
5 x 10
Every 2:30 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Box Jumps

then
1 Mile Air Bike
15 Minutes Stairs Fatburner Level 12

Fitness 13-17 May 2019

Monday

Flat Bench DB
6 x 8
Pull Ups
6 x 8
GHD Sit Ups
6 x 10
Every 3 Minutes

Incline Bench DB
6 X 10
Pendlay Row
6 x 10
Hollow Rocks
6 x 30
EVery 3 MInutes

Workout of The Day

3 Rounds
800 Meter Run
40 Kettlebell Swings 1.5/1.0
30 Wallballs 20/14

Tuesday

Back Squat
4 x 10
Wall Walks
4 x 2
Every 2 Minutes

Reverse Lunges from Bumpers
3 x 10/10
Russian Twists
3 x 40
Every 2:30 Minutes

Walking Lunges DB
3 X 20
Knees to Elbows
3 x 10
Every 2:30 Minutes

Slideboards
2 x 100
Tradtional Sit Ups
2 x 50
Every 3 Minutes

Workout of The Day

3 Rounds
15 Deadlifts 135/75
15 Push-ups

2 Rounds:
500 Meter Row
75 Double Unders

1 Round:
1 Mile Air Bike
800 Meter Run

Wednesday

Workout of The Day
2k Row
1 Mile Run
1 Mile Air Bike
1000 Meter Ski Erg
15 Minutes Stairmaster

then Mobility

Thursday

Workout of The Day

3 Rounds
30 Hollow Rocks
21/15 Calorie Bike
10 Strict Pull Ups

200 Meter Farmers Carry 1,5/1.0

2 Rounds
30 Traditional Sit Ups
21/15 Calorie Bike
10 Strict Pull Ups

200 Meter Farmers Carry 1.5/1.0

1 Rounds
30 Butterfly Sit Ups
21/15 Calorie Bike
10 Strict Pull-ups

then

15 Minutes Stairs

Friday

3 Rounds
1 Minute Wallballs 20/14
1 Minute Kettlebell Power Swings
1 Minute Box Jumps 20″
1 Minute Push Press 75/55
1 Minute Calorie Row
1 Minute Rest

then
1 Mile Run
1000 Meter Ski Erg
1 Mile Air Bike
Mobility

Fitness 6-10 May 2019

Back Squats
6 x 8
Dumbell Bicep Curls
6 x 20
Every 2:30

Reverse Lunges
4 x 20
GHD Sit Ups
4 x 20-25
Every 2:30 Minutes

16 Minute AMRAP
30 Double Unders
15 Wallballs 20/14
30 Double Unders
15 Kettlebell Swings 1.5/1.0

Tuesday

Flat Bench Dumbell
4 x 10
Rope Climbs
4 x 3
Every 2-2:30 Minutes

Flat Bench Barbell
4 x 8-10
Pull Overs
4 x 2
Every 2:30 Minutes

Dips
4 x Max Reps
Strict Toes to Bar
4 x 10
Every 2 Minutes

Workout of The Day
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row

Wednesday

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

T Bar Row
3 x 10
French Press
3 x 15
Every 2 Minutes

Single Arm Row
4 x 10/10
Tricep Extensions
4 x 15
Every 2:30 Minutes

Workout of The Day
20 Minute AMRAP
5 Strict Pull-ups
10 Push-ups
15 Calorie Row

Thursday

400 Meter Jog
40 Calories Ski Erg
1000 Meter Row
40 Calories Air Bike

12 Minutes Mobility

In 90 seconds:
AMRAP Burpee Pull Ups
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Strict Toes to Bar or straight leg raises with back support where able
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Calories on Rower
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Wall Balls

In 90 seconds:
50 Double Unders
AMRAP Kettlebell Swings 1,5/1.0
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Calories on Air Bike
Rest 30 seconds

400 Meter Jog
40 Calories Ski Erg
1000 Meter Row
40 Calories Air Bike

Friday

Overhead Squat
6 x 6
Side Bends
6 x 10/10
Every 2:30 Minutes

Front Squat
4 x 5
Russian Twists
4 x 20
Every 2:30 Minutes

Workout of The Day

For Time:
10 Power Cleans 135/95
50 Air Squats
10 Front Squats 135/95
50 Air Squats
10 Push Jerks 135/95
50 Air Squats
10 Clusters or Thrusters 135/95

Fitness 29 April – 3 May 2019

Monday

Flat Bench Press
7 x 7
Pull Over
7 x 2
GHD Sit Ups
7 x 10
Every 3 Minutes

15 Minute AMRAP
30/21 Calorie Bike
15 Kettlebell Swings 2.0/1.5
30 Traditional Sit-ups
15 Goblet Squats 2.0/1.5

Rest 2 Minutes

2 Rounds
500 Meter Row
800 Meter Run

Tuesday

Back Squat
6 x 7
Bench Dips
6 x 10/10
Hollow Rocks
6 x 30
Every 3 Minutes

Workout of The Day

200 Meter Run, 2 Front Squats 165/110
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Then Mobility

Wednesday

Single Arm Row
5 x 10/10
Box Jumps
5 x 10
Every 2:30 Minutes

Machine Row
4 x 10
Wall Walks
4 x 2
Every 2:30 Minutes

Strict Pull Ups/Jumping
3 x 15
Ab Dolly
3 x 2
Every 2:30

Workout of The Day

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches 50/35
15 Burpee Box Jumps 24/20
20 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20
10 Dumbbell Snatches 50/35
5 Burpee Box Jumps 24/20

Thursday

On the 3:00 x 5 Rounds:
15 Butterfly Sit Ups
30 Double Unders
15 Traditional Sit Ups
5 Burpee Pull Ups

Rest 3 Minutes

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

Then Mobility

Friday

5 Rounds
10 Box Jump Overs
10 Medicine Ball Cleans
10 Bar Facing Burpees
10 Toes to Bar
10 GHD Sit Ups
200 Meter Run

4 Minutes Rest

1 Mile Air Bike
10 Minutes Stairmaster Level 10

Mobility