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Fitness Program - Wednesday 31st January

1/30/2018

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Set 1
Every 90sec for 12mins
a) DB Chest Press x 12
b) Bent Over DB Row x 15

Set 2
EMOM For 5mins
5-12 x Push Ups

Set 3
Run 800m (hill)
30 x KB Swings 
30 x Knee Raise
30 x Push Press
30 x Wall Ball 
30 x Burpees
​Run 800m (hill)
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Fitness Program - Tuesday 30th January

1/29/2018

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Set 1:
In teams of 3-5, with only one teammate allowed per station, complete amrap in 35 minutes of:
Station 1 – 300/250m Row
Station 2 – 35 x Air Squats
Station 3 – 20 x Dumbbell Push Press (challenge yourself)
Station 4 – 20 Calories of Assault Bike
Station 5 – Rest
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Fitness Program - Monday 29th January

1/28/2018

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Set 1:
Every 90sec For 9min
8 x Box Squats

Set 2
EMOM For 8min
a) 10 x Goblet Squats
b) 5 x Box Jumps

Set 3
EMOM For 5mins
12 x Wall Ball

Set 4
On the 6mins Run 800m (hill) x 2
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Fitness program January 26th, 2018

1/25/2018

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Set 1
Every 2mins  for 12mins
DB Reverse Lunge to Single Leg RDL x 6 Each Leg

Set 2:
EMOM For 12mins
a) 15 x KB Swings
b) 8 ea arm x Prone DB Row
c) 3-5 x Deadman Pull

Set 3
Alt Tabata (20:10 x 8 each)
a) Row/Air Bike
​b) KB High Pull

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Fitness Program - 24th January

1/23/2018

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 Set 1:
Every 90secs for 15mins (5)
a) 5 x Front/Goblet Squats
b) 8ea x Bulg Split Squat/Rev Lunge

Set 2
EMOM For 20mins (5)
a) 20-30m Sled Push
b) 6-10 Burpee Box Over
​c) 10-15 DB Thrusters
​d) Rest
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Fitness Program - Tuesday 23rd Jaunuary

1/22/2018

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Set 1:
In teams of 2, alternate complete rounds for AMRAP in 15 minutes of:
10 x Wall Ball
10 x Burpees Box Overs


​Set 2:
Every minute, on the minute, for 10 minutes (2 sets of each):
a) Ecentric  Ring Pull-Ups x 4-6 reps
b) Prone Holld x 40 seconds
d) Landmine Rows x 6-8 reps  (Right Arm)
e) 
Landmine Rows x 6-8 reps  (Left Arm)
f) Toes to Med Ball x 15 each leg (30 total)
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Fitness Program - Monday 22nd January

1/21/2018

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Set 1:
Every 90 sec for 12mins
a) 10 x L-Seated  DB Press 
b) 12 x Incline Batwings

Set 2
EMOM For 12mins
a) 6ea x Single Arm DB Row
b) 6-12 Push Ups
c) 40sec Row

Set 3:
3 Rounds as fast as possible of
12 x Burpees
24 x Push Press
100m Farmers Carry
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Fitness Program - Friday 19th January

1/18/2018

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Set 1
Every 90sec For 6mins
8 x KB Romanian Deadlift

Set 2
EMOM For 12 mins
a) 12 x Russian KB Swings
b) 6ea x  DB Step Ups (high knee)
c) 20 x Russian Twist

Set 3:
9min AMRAP
10 x Thrusters
​10 x Burpees
0 Comments

Fitness Program - Wednesday 16th January

1/16/2018

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Set 1
Every 90 seconds for 9mins
10 x DB Chest Press
20 x DB Seesaw Press

Set 2
EMOM For 6min
6 x Strict Pull Ups

Set 3
Every 4mins for 20mins
Run 250
20 x OH Plate Rev Lunge (10ea)
​10 x Burpees
0 Comments

Fitness Program - Tuesday 16th January

1/15/2018

0 Comments

 
Set 1:
Every 90 sec  For  12mins
a) 10m Bear Crawl with DB Push
b) 3 x Ball to Shoulder + 10 Squat Jumps

Set 2:
15min AMRAP
Run 400m
21 x KB Swings
12 x Prone DB Row


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  • Home
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