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Fitness Program - Wednesday 28th February

2/27/2018

0 Comments

 
Set 1
Every 90sec for 9mins
6 x Deadlifts

Set 2
EMOM For 8mins
a) 20m DB Lunge
b) 15 x Hip Extensions

Set 3
EMOM For 24mins
- 3 x 12/10 Cal Airbike
1min rest
- 3 x 12/10 Cal Row
1min rest
- 3 x 200m Run
1min rest
- 20-30m Sled Push
1min rest
- 3 x 8-10 x Burpee Box Overs
1min Rest
- 3 x 30 x Double under/75 x single skips
1minrest
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Fitness Program - Tuesday 27th February

2/26/2018

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Set 1
​
In teams of two, complete as many rounds as possible in 30 minutes of:

400 Meter Run
30 Box Jumps or Step-Ups
30 Wall Ball Shots

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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Fitness Program - Monday 26th February

2/25/2018

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Set 1:
Every 90secs For 9mins
6 x Box Squats

Set 2:
EMOM For 12mins'
a) 15 x Goblet Squats
b) 6ea DB Step Ups
c) Row 12/10 Cals

Set 3
15min AMRAP

30 x KB Swings
15ea x Reverse Lunge
100 x Skips
20 x KB Swings
10ea x Reverse Lunge
75 x Skips
10 x KB Swings
5ea x Reverse Lunge
50 x Skips

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Fitness Program - Friday 23rd February

2/22/2018

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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) Run 100m
​c) 10-15 DB Thrusters
​d) Rest
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Fitness Program - Wednesday 21st February

2/20/2018

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Set 1
EMOM For 9mins
a) 5 x Strict Pull ups
b) 12 x Batwings
c) 20 sec Ironman Hold/20 sec Superman Hold

Set 2
7min AMRAP
20 x Elevated Push Ups
10 x Supine Row/Rinf Row

Set 3
EMOM For 20mins
a) 12 x Burpees
b) 12 x DB Push Press
c) 10ea x Rev Lunge
​d) Run 100m
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Fitness ProgramĀ  - Tuesday 20th February

2/19/2018

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Set 1
EMOM For 15mins (5 sets)
a) Strict Shoulder Press x 6-8 
b) RH Side Plank Hold x 45 seconds 
c) L
H Side Plank Hold x 45 seconds 

Set 2
EMOM for 15 minutes (5 sets):
a)  9 x L-Seated DB Presses
b) 15 x Burpees
c)  20 x Dead Bugs

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Fitness Program - Monday 19th February

2/18/2018

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Set 1:
Every 90 Secs For 12mins
a) 6 x Trap Bar Deadlift/ KB Deadlift
b) 15 x Hip Extensions off Bench

Set 2
EMOM For 10mins
a) 6 each x Reverse Lunge 
b) 6 x Russian KB Swings (heavy)

Set 3
9min AMRAP
​
-Buy in 750m Run-

--Then--

+ 3 Front Squats/Goblet Squat
+ 3 Burpee Bar Hop
+ 3 Push Press
0 Comments

Fitness Program - Friday 16th February

2/15/2018

0 Comments

 
Set 1:
Every 90sec for 18mins
a) Front Squat x 10 reps 
b) DB Walking Lunge x 20m
c) Hollow Rocks or Hollow Hold x 30-45 seconds



Set 2
Every 2mins For 18mins
a) 30/20 Calories of Assault Bike or Row
b) 100m Farmers Walk
c) Run 250m
0 Comments

Fitness Program - Tuesday 13th February

2/12/2018

0 Comments

 
Set 1:

Tabata - Air Squats

Rest 2 minutes 

Tabate - Hanging Knee Raises

Rest 2 minutes

Tabata - Burpees

Rest 2 minutes

Tabata - Row

Rest 2 minutes, 

Tabata - Pull-Ups

0 Comments

Fitness Program - Monday 11th February

2/11/2018

0 Comments

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

Set 2: (Accessory)
EMOM for 15mins
Min A) 6 x DB Step Ups (each leg)
Min B) 10 x D Ball Slam
Min C) 20m Sled Push

Set 3 (conditioning) 
2min Max Effort Row
Rest 4mins
2min Max Effort Airbike ​​
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