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Fitness Program  - Friday 1st September

8/31/2017

0 Comments

 
Set 1:
EMOM For 20mins
a) Dumbbell Bench Press x 10 reps 
b) KB Swings x 20 reps
c) Single-Arm Dumbbell Row x 8 reps each arm 
d) Rest

Set 2:
5 Rounds of: 
7 x Push Press - DB or Barbell
7 x Toes to Bar or Hang Leg Raise

Set 3:
2min Squat Stretch 
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Fitness Program - Wednesday 3oth August

8/29/2017

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 29th August

8/28/2017

1 Comment

 
Set 1:
Every 90 Seconds for 18mins
a) Deadlift x 8 reps
b) High Knee Step-Ups x 10 reps per leg
c) Strict Pull Ups x 6-8 reps

Set 2:
EMOM  for 10 minutes:
6 x Russian Kettlebell Swings (heavy)
6 x Burpees

Set 3:
3 Rounds
30 sec Prone hold
30 sec RH Side Plank
30 sec Prone hold
30 sec LH Side Plank
Rest 1min

Set 4:
​Posterior Chain Mobility 
1 Comment

Fitness Program - Monday 28th August

8/27/2017

0 Comments

 
Set 1:
Every EMOM for mins 12 mins
a) Single Arm Dumbbell Row x 10 reps
b) DB Reverse Lunge x 10 reps each
c) RH Waiters Walk x 20m 
d) LH Waiters Walk x 20m 

Set 2:
"Fight Gone Bad"
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls 
1 minute KB High-Pulls*
1 minute Box Jumps 
1 minute Push Press
1 minute Row/Air Bike*
1 minute Rest

*modified to suit class
​

0 Comments

Fitness Program - Friday  25th August

8/24/2017

0 Comments

 
Set 1:
Every 90 seconds for 18mins
a) Push Press Press x 10 reps 
b) Flutter Kicks x 45 seconds
c) OH Waiters walk  x 20m each arm

Set 2
12min AMRAP
250m Run
20 x KB High Pull
15 x Wall Balls

Set 3
Upper Body Mobility
​

0 Comments

Fitness Program - Wednesday 23rd August

8/22/2017

0 Comments

 
Set 1:
EMOM For 15mins
a) Kettlebell Swings x 20
b) Front/Goblet Squats x 8
c) Ring Rows x 10



Set 2:
For max reps/calories: (14mins)
2 Minutes of Air Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump/Step Ups
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Wall Ball

Set 3:

Hip Mobility

0 Comments

Fitness Program - Tuesday the 22nd August

8/21/2017

0 Comments

 
Set 1:
​
3 x 7min AMRAPS with 5mins rest (38mins)

AMRAP A:
Row/Air Bike 15 Cals
15 x Burpees

AMRAP B:
+3 x Wall Ball
50 x Skips

AMRAP C:
12 x Push Press
24 x Alt Jump Lunge


0 Comments

Fitness Program - Monday 21st August

8/20/2017

0 Comments

 
Set 1:
EMOM For 12mins
a) Deadlift x 6
b) L Seated DB Press x 10
c) RH Side Plank x 45 Sec
d) LH Side Plank x 45 Sec

Set 2
Tabata: 
Reverse Lunge

​Set 3
3 rounds of:
7 x Strict Pull-Ups
14 x Push-Ups
21 x Kettlebell Swings

0 Comments

Fitness Program - Friday 18th August

8/17/2017

1 Comment

 
Set 1:
EMOM For 15mins
a) Push Press x 8 reps
b) Isometric Hold – Chin Over the Bar x 15-30 seconds
c) Kettlebell Swings x 20 reps

Set 2:
For time:
Run 500 Meters
30 x DB Thrusters
Run 500 Meters

Set 3
Hip/Quad Mobility 


1 Comment

Fitness Programs - Wednesday 15th August

8/15/2017

0 Comments

 
Set 1:
Every 90sec for 18mins
Four sets of: 18mins
a) Waiter’s Carry Walking Lunge x 10m each arm
b) Ring Rows x 12 reps 
c) Kettlebell Swings x 20 reps

Set 2:
EMOM For 20mins
a) Row/Air Bike x 15/10cals
b) 
KB High Pull x 15
c) Box Jumps x 6-10
d) Hanging Knee Raise x 10 
0 Comments
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  • Home
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