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Fitness Program - Wednesday 27th March

3/27/2018

0 Comments

 
Set 1
Every 2mins for 10mins
5 x Front Squats
3 x Box Jumps

Set 2
EMOM For 15mins
a) 12/10cal Air Bike
b) 8ea Bulg Split Squat
c) 15 x Goblet Squat
d) 20m Sled Push
e) Rest

Set 3
12min AMRAP
Run 250m
15 x KB Swings
10 x Jumping Pull Ups

Run 250m
15 x DB Thrusters
10 x Jumping Pull Ups
​
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Fitness Program - Tuesday 27th March

3/26/2018

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Set 1
Every 2mins for 10mins
20x DB Seesaw Press (10ea)
10 x Bent Over Row

Set 2
EMOM For 16mins
a) Row 12/10cal
b) 25 x Elevated Push Ups
c) 16 x Prone DB Row (8ea)
d) 20 x MB to Toes

Set 3

Run 400m

Then........

20-15-10-5
Wall Ball
Burpees
​
Then.........

Run 400m
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Fitness Program - Wednesday 21st March

3/20/2018

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

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

Set 3
2min Max Effort Row
Rest 4mins
2min Max Effort Airbike 

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Fitness Program- Tuesday 20th March

3/19/2018

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Set 1
In Pairs compete as Many reps as Possible

Partner A: Runs 400m

Bartner B: Performs Movement for reps

Swap and then move onto next exercise

Exercises:
- Wall Ball
- Push Press
- Box Jumps
- Sumo High Pull
- Row
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Fitness Program - Monday 19th March

3/18/2018

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Set 1
Every 2 minutes, for 18 minutes (3 sets of each):
a) Box Squat x 10
b) Supinated-Grip Bent-Over Row x 10
c) Single-Leg Hip Bridge x 15 reps each leg

Set 2
12min AMRAP
Run 400m
20m OH Plate Lunge
20 x Plate Ground to Overhead

Set 3
3 x 20 MB to Toes

​


0 Comments

Fitness Program - Friday 16th March

3/15/2018

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Set 1
EMOM For 10mins
a) 10 x DB Floor Press
b) 8ea x Sinhgle arm DB Row

Set 2:
a) 5min AMRAP
Row/Air Bike 15/10 Cals
15 x Burpees

Rest 2

b) 5min AMRAP 
+3 x DB Thrusters

25 x Double Unders/50 x Skips

Set 3:
EMOM For 8mins
a)10 x MB Slams
b) 40 sec Toes to MB
0 Comments

Fitness Programs - Wednesday 14th March

3/13/2018

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Set 1
Every 90sec for 9mins
5 x Deadlifts

Set 2
EMOM For 10mins
a) 20m DB Lunge
b) 15 x Hip Extensions

Set 3
30 sec Max Effort on Row or Air Bike
Rest 2mins
Repeat x 5

Set 4
4 Rounds of:
30 sec Prone Hold
30sec Rest
30 sec Dead Bug
30 sec Rest

0 Comments

Tuesday 13th March

3/12/2018

0 Comments

 
Set 1:
3 rounds of
90 seconds of Air for Calories
Rest 30 seconds
90 seconds of Ring row
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

C.
EMOM for 10 minutes:
Minute 1 – strict pull ups
Minute 2 – 45 Toes to MB

0 Comments

Fitness Program - Monday 12th March

3/11/2018

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 - Friday 9th March

3/8/2018

0 Comments

 
Set 1:
EMOM For 15 mins
a) Kettlebell Swings x 20 reps
b) Bent Over Row - DB x 10 reps 
c) Dumbbell Walking Lunge x 20m

Set 2

In teams of two, partners alternate whole rounds to complete AMRAP in 12 minutes of:
10 Wall Ball Shots
10 Burpees
0 Comments
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  • Home
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