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Fitness Program- 28th February

2/27/2017

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Set 1:
EMOM for 15mins
a) 4 x Standing Shoulder Halos (2 each way)
b) 20m Axel bat OH walk
c) 12 x Wall Ball

Set 2:
6min AMRAP
Run 500m
then
+2 Goblet Reverse Lunge
+2 Push Ups

Set 3:
6 min AMRAP
Run 500m
then
+5 Burpee
+ 2 DB Prone Row
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Fitness Program - Monday 27th February

2/26/2017

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Set 1:
EMOM for 10mins
Min A) 6x R leg Single Leg Deadlift
Min B) 6 x L leg Single Leg Deadlift

Set 2: 
TABATA: KB Swings

Set 3:
EMOM FOR 15min
Min A: 10 Cal Row/Air Bike
Min B: 12 x Thrusters
Min C: 12 x Jumping Pull Ups

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February 22nd, 2017

2/23/2017

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Set 1: Strength
EMOM For 10mins

Min A: 6 x L-Seated DB Press
Min B: 12 x Incline Batwings

Set 2: Accessory Circuit
7min AMRAP
12 x KB High Pull
12 x DB Push Press
12 x Ring Row

Set 3: Conditioning
3min AMRAP of:
15 x KB Swings
15 x Plate Ground to OH

At the end of the 3 mins run 400m on the 5mins 
Left over time from the run is your rest before you start second 3 min AMRAP.
​2 rounds only.
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Fitness program - Wednesday 22nd February

2/21/2017

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Set 1:
Every 90 secs x 5
5 x Front/Goblet Squat

Set 2:
EMOM for 12mins
A) DB step ups x 5 each leg
B) 10m walking lunge
C) 10 x single DB thruster

Set 3:
12 min AMRAP
400m run/500m Row/1000m Air Bike
100m farmers carry
​20 x DB Push Press
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Fitness program- 21st February

2/20/2017

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Set 1:
EMOM For 10mins
Min 1: 5 x Kneeling Windmill RH
Min 2: 5 x Kneeling Windmill LH

Set 2:
30-20-10
Wall Ball
KB Swings

Set 3
3 x 400m on the 4mins

Set 4:
4 x Hollow Hold 30:30
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Fitness Program - 20th February

2/19/2017

1 Comment

 
Set 1: 
EMOM For 12mins
Min 1: 10 x KB High Pull
Min2: 5ea x Goblet Reverse Lunge

Set 2: Conditioning
Every 5mins for 25mins (5 sets)
Complete in 3 mins
Run 250m
AMRAP
5 x DB Thrusters 
5 x Burpees

Rest 2 mins and repeat x 5
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Fitness Program - Friday 17th February

2/16/2017

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Set 1:
EMOM For 10mins
Min A - 10 x L seated DB Press
Min B - 5 2 Pull Ups

Set 2:
EMOM For 15mins
Min A - 12 x Ring Rows
Min B - 30sec Static OH Hold - Bar
Min C - 12 x Incline Batwings 

Set 3: 
5-10-15-20-25
Burpees
Squat Jumps
DB Push Press

​
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Fitness Program- Wednesday 15th February

2/14/2017

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Set 1: Strength
Every 90 seconds x 6 sets (3 each exercise)
A: 5 x Single Leg KB Romanian Deadlift (each leg)
B: 15 KB Swings

Set 2: Accessory
Every min on the min for 12mins
Min A: 8 x Goblet Reverse Lunge (4 each leg)
Min B: 6 x Box Jumps

Set 3: Conditioning
10min AMRAP
Run 250/Row 12cal/Air Bike 12cal (choose one)
25 x Wall Ball
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Fitness program- Tuesday 14th February

2/13/2017

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Set 1:
EMOM for 10mins
min A: 6 x DB Floor Press
min B: 8 x Band Push Downs

Set 2:
min A: 20m Farmers Walk
min B: 20m waiters Walk (10m RH/10m LH)

Set 3:
EMOM For 10mins
Min A: 15/12 cal Air Bike
Min B: 15 x DB Thruster
Min C: 15 x MB Slam
Min D: 20m Sled Push
Min E: 15 x Knee Raise
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Fitness Program - Monday 13th February 

2/12/2017

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Set 1: Strength

Every 90 Seconds for 9mins
6 x Front Squats/Goblet Squats

Set 2: Accessories'

EMOM For 10mins
Min 1 - 12 x Wall Ball
Min 2 - 10 x DB Reverse Lunge

Set 3: Conditioning
​

40 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees

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  • Home
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