Categorized as: Performance

Fitness 10 January 2017

Tuesday
Pendlay Row
5 x 5
GHD Sit Ups
5 x 15-20
Every 3 Minutes

Single Arm Row
5 x 10
Russian Twist
5 x 30
Every 3 Minutes

Workout of The Day
8 Minute AMRAP
9 Burpee Pull Ups
10 Handstand Push Ups
11 Toes to Bar

Fitness 6 January 2017

Strength
Flat Bench Press
5 x 10
V Grip Pull Ups
5 x 10
Every 3 Minutes

Seated Shoulder Press
5 x 10
Single Arm Row
5 x 10
Every 3 Minutes

5 Rounds
10 Box Jumps 24/20
15 Kettlebell Swings 2.0/1.5
10 Dumbell Snatch 70/50 L/R
then
2000 Meter Row

Fitness 5 January 2017

Strength
Deadlift
6 x 5
Every 3 Minutes

Workout of The Day
3 Rounds
15 Toes to Bar
20 GHD Sit Ups
25 Wall Balls
400 Meter Run

Rest 1-2 Minutes

Row 1200 Meters

Fitness 2 January 2017

Happy New Year 619 !!!

Power

Take 20 Minutes to build up to a heavy 1 Rep Clean and Jerk

Strength

Front Squat
5 x 2
Every 1:30 Minutes

Front Squat
5 x 2
Every 2 Minutes

Workout of The Day
6 Minute AMRAP
3 Power Cleans 155/105
6 Bar Facing Burpees
9 Toes to Bar

Rest 1-2 Minutes

1 Mile Run

Fitness 28 December 2016

Strength
Incline Dembell Press
5 x 10
Strict Toes to Bar
5 x 10
Every 2:30 Minutes

Flat Bench Press
5 x 10
Side Bends
5 x 15
Every 3 Minutes

Workout of The Day
3 Rounds
10 Hang Power Clean and Shoulder to Overhead 135/95
25 Wall Balls 20/14
10 Lateral Burpees

Fitness 27 December 2016

Strength

Back Squat
7 x 3
Strict Pull Ups
7 x 10
Every 3 Minutes

Workout of The Day
5 Rounds
12 Deadlifts 245/165
10 Box Jump Overs 24/20
8 Bar Facing Burpees

Fitness 26 December 2016

Strength
Overhead Squat
7 x 7
GHD Sit Ups
7 x 15-20
Every 3 Minutes

Workout of The Day
4 Rounds
15 Box Jumps 24/20
15 Thrusters 95/65
15 Kettlebell Swings 1.5/1.0
15 Burpees

Fitness 22 December 2016

Strength
Single Arm Row
5 x 10
Bench Dips
5 x 15
Every 3 Minutes

Pendlay Row
5 x 10
French Press
5 x 15
Every 3 Minutes

Workout of The Day
5 Rounds
10 Dumbell Snatches 60/35
10 Pull Ups
20 Calorie Row