Categorized as: Personal Training

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

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

Fitness 6-10 January 2020

Monday

3 Rounds
12 Paralette Push Ups
12 Ring Rows
12 Calories Air Bike

Flat Bench DB
5 x 10
V Grip Pull Ups
5 x 10
Every 2:30 Minutes

Dips
5 x 10
Machine Row
5 x 10
Every 2:30 Minutes

Workout of The Day

1/2 Mile Air Bike
7 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
1/2 Mile Air Bike

Tuesday

3 Rounds
1000 Meter Row
1/2 Mile Air Bike
600 Meter Run
500 Meter Ski Erg

Mobility 20 Minutes

3 Rounds
20 Wall Balls
20 Kettlebell Swings
20 Burpees

Mobility

Wednesday

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

Knees to Elbows
3 x 10
Leg Abduction
3 x 15
Leg Adduction
3 x 10
Every 2 Minutes

Front Squats
3 x 10
GHD Sit Ups
3 x 15
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Jumping Pull Ups
5 Handstand Push Ups
10 Thrusters
200 Meter Run

3 Rounds
50 Russian Twists
40 Slide Board
30 Calories Air Bike

15 Minutes Mobility

50 Double Unders
40 Sit Ups
30 Burpees
1000 Meter Row
500 Meter Ski Erg
1/2 Mile Air Bike
1 Mile Run
1/2 Mile Air Bike
500 Meter Ski ERg
30 Burpees
40 Sit Ups
50 Double Unders

Fitness 2-3 January 2020

Thursday

4 Rounds
20 Sit Ups
15 Triceps Push Ups
10 Machine Row

T Bar Row
5 x 10
Triceps Extensions
5 x 10
Jump Squats
5 x 15
Every 2:30 Minutes

Slam Ball Complex
5 x 5/5/5
Single Arm Row
5 x 10/10
French Press
5 x 15
Every 3 Minutes

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

Mobility

Friday

3 Rounds
40 Slideboard
30 Russian Twists
10/10 Side Plank Pulses

Leg Press
3 x 10
Knees to Elbows
3 x 10
Handstand Push Ups
3 x 5
Every 2:30 Minutes

Leg Press
3 x 10
Tsunami’s
3 x 5/5
V Grip Pull Ups
3 x 5-10
Every 2:30 Minutes

Workout of The Day
4 Rounds
12 GHD Sit Ups
24 Walking Lunges 25/15
12 Calorie Air Bike
24 Kettlebell Swings 1.5/1.0

Fitness 30-31 January 2019

Monday

3 Rounds
40 Slideboards
30 Russian Twists
20 Burpees

3 Rounds
15 Ring Rows
20 Walking Lunges 25/15
15 Ghd Sit Ups

Back Squats
5 x 8
French Press
5 x 10
Hollow Rocks
5 x 15
Every 3 Minutes

Workout of The Day
3 Rounds
10-8 Count Body Builders
10 Pull Ups
400 Meter Run

then
1000 Meter Row
Mobility

Tuesday

5 Rounds
1 Minute Each Station

Box Jumps
Burpee Pull Ups
Wall Balls
GHD Sit Ups
Kettlebell Swings
Rest

1/2 Mile Air Bike
500 Meter Row
Mobility

Fitness 16-20 December 2019

Monday

Back Squat
6 x 8
Rope Climbs (to the top)
6 x 2
Every 2:30 Minutes

Front Rack Walking Lunges
4 x 20
GHD Sit Ups
4 x 15
Every 2:30 Minutes

Leg Press
2 x 20
Tsunami
2 x 5/5
Every 2:30 Minutes

Workout of The Day
3 Rounds
40 Slideboards
30 Russian Twists
20 Calorie Ski Erg 1000/800

then Mobility

Tuesday

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

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

Bottoms Up Clean and Press
5 x 8/8
Hollow Rocks
5 x 15
Every 2:30 Minutes

Battle Ropes
5 x :30
Side Bends
5 x 10/10

Workout of The Day
Colusa for Time

Wednesday

3 Rounds
10 Paralette Push Ups
30 Russian Twists
10 Ring Rows

3 Rounds
50 Double Unders
40 Slideboards
30 Sit Ups

3 Rounds
10 Rainbows
10 Burpee Pull Ups
10/10 Kettlebell Snatch

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

25 Minutes Stairmaster Fat Burner Level 12
then Mobility

Thursday

3 Rounds
5 Handstand Push Ups
10 Pull Ups
15 Kettlebell Power Swings

Hang Power Clean + Front Squat
6 x 2 + 6
GHD Sit Ups
6 x 10
Every 2:30 Minutes

Leg Extensions
3 x 10
Ez Curl
3 x 10
Every 2 Minutes

Leg Curl
3 x 10
Ez Curl
3 x 10
Every 2 Minutes

3 x 15
Leg Abduction
Ez Curl
3 x 10
Every 2 Minutes

Workout of The Day
3 Rounds
20 Wall Balls
20 Box Jumps 20″
20 Kettlebell Swings

Friday

USD Loop

and 30 Minutes Stairmaster Fat Burning Level 12
then Mobility