Categorized as: Performance

Fitness 5 December 2016

Strength

Back Squat
7 x 10
GHD Sit Ups
7 x 20-25
Every 3 Minutes

Deadlift
3 x 10
Dynamic Plank
3 x 40
Every 3 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Slam Balls
Burpees
then
1000 Meter Row

Fitness 1 December 2016

Recovery Day

Workout of The Day
50 Wall Balls 20/14
1000 Meter Row
40 Box Jumps 24/20
1500 Meter Row
30 Burpees to 6″ Target
2500 Meter Row

Spend Time on The Foam Roller Afterwards

Fitness 28 November 2016

Strength
Overhead Squats
6 x 5
GHD Sit Ups
6 x 20
Every 3 Minutes

Barbell Box Step Ups (Front Rack)
3 x 20
Medicine Ball Slams
3 x 10
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
Burpees
Box Jumps 30/24

Fitness 22 November 2016

Strength
Back Squat
6 x 5
French Press
6 x 10
Every 3 Minutes

Deadlift
5 x 6
Bench Dips
5 x 20
Every 3 Minutes

Workout of The Day
3 Rounds
75 Double Unders
50 Squats
25 Calorie Row
Rest 1 Minute
1 Mile Run

Fitness 21 November 2016

Strength
Bench Press
7 x 8
GHD Sit Ups
7 x 20
Every 3 Minutes

Weighted Dips
4 x 8
Strict Toes to Bar
4 x 12
Every 2:30 Minutes

Seated Shoulder Press
4 x 10-15
Hammer Curl
4 x 20 10 L/R
Every 2 Minutes

Workout of The Day
3 Rounds
25 Box Jumps
25 Burpees
500 Meter Row

18 November 2016 Fitness

Friday

Front Squat
6 x 5
Every 3 Minutes

Deadlift
5 x 6
Every 3 Minutes

Workout of The Day

15 Minute AMRAP

21 Wall Balls 25/16
15 Calorie Row
9 Deadlifts 225/155

16 November 2016 Fitness

Wednesday

Strength
Single Arm Row
6 x 10
Every 10 Mintues

Pendlay Row
6 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
8 Strict Pull Ups
16 Handstand Push Ups
8 Kipping Pull Ups
32 GHD Sit Ups