Fitness Program - Tuesday 31st January1/30/2017 Set 1:
EMOM For 10mins Min A) 1-3 x RH Turkish Get Ups Min B) 1-3 x LH Turkish Get Ups Set 2: EMOM For 30mins a) 30sec Air Bike x 3 sets b) 30sec Row x 3 sets c) 12 x DB Push press x 3 sets d) 12 x KB High Pull x 3 sets e)12 x Hanging Knee Raise x 3 sets Repeat x 2
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Fitness Program - Monday 30th January1/29/2017 Set 1: (strength)
EMOM For 12 Mins Min 1: 10 x L-Seated DB Press Min 2: 5 x Strict Pull Ups Set 2 (accessories) EMOM For 9mins Min A) 10 x Ring Row Min B) 30sec Static Hang Min C) 5 each side Elbows to hand push ups Set 3 (conditioning) 12min AMRAP 400m Run/500m Row 10 x Wall Ball 10 x KB Swings 10 x Burpees Fitness Program - Friday 27th January1/26/2017 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 Fitness Program - Wednesday 25th January1/24/2017 Set 1: Strength
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 5m Inch Worm Set 3: Conditioning EMOM FOR 10mins A) 15/12/10 KB Swings B) 30/25/20 Lateral Bar Hops Fitness Program - Tuesday 23rd January1/23/2017 Set 1: Strength
EMOM for 10mins Min 1: RH Over head reverse lunge x 5 Min 2: LH Over head reverse lunge x 5 Set 2: Conditioning Every 8 minutes, for 24 minutes (3 sets) Row/Air Bike 25 cal Run 400 Meters 12 Burpees 12 Push ups 12 x Ring Rows Fitness Program - Monday 23rd January1/22/2017 Set 1: (strength)
Every 90 seconds x 5 5 x Back Squats Set 2 (accessories circuit) 7min AMRAP 15 x Goblet Squat 20m Walking Lunge 5 x Box Jumps Set 3 (conditioning) TABATA: 20/10 x 8 Row or Airbike 1min rest Burpees Fitness Program - Saturday 21st January1/20/2017 Set 1:
Every 3mins for 18mins A) 25 x Wall Ball 20 x KB Swings B) Choose either 750m Run/2000m Air Bike/500m Run/500m Row/250m Run Set 2: EMOM For 9min A) Shuttle Run B) 12 x Thrusters C) Prone Hold Fitness Program - Friday1/20/2017 Set 1: (Strength Enduro)
EMOM For 8mins +3 KB Swings Set 2: (Accessories) EMOM For 2mins Min 1: 5 each Leg Single leg KB Deadlifts MIn 2: 20m Farmers Carry Set 3: (Conditioning Circuit) In pairs Complete AMRAP in 2 mins of A) 10m Sled Push. B) 20 x DB Thrusters/Burpees C) 20 x Reverse Lunge/Ring Row D) 20 x Med Ball Slam/ Plate Ground to OH E) 20 x Sit Up/Prone Hold Person A completes the 20 reps as fast as possible while person B performs amrap of the alternate exercise. Keep repeating until the 2mins is up Rest 1 min between each set of exercises Fitness Program - Wednesday 17th January1/17/2017 Set 1: (Strength)
Every 90 seconds for 9mins 6 x Front/Goblet Squat Set 2: (Accessory) EMOM For 10mins Min 1: 10 x Hip Extensions - Bench Min 2: 5 x (Each Leg) Step ups Set 3 (Conditioning) Every 3mins for 15mins 10 x Burpees 200m Run Fitness Program - Monday 15th January1/15/2017 Set 1: (strength)
EMOM For 12 Mins Min 1: 10 x L-Seated DB Press Min 2: 5 x Strict Pull Ups Set 2 (accessories) 3 Rounds 50 x Double Unders (100 Skips) 10 x Renegade Rows Set 3 (conditioning) 12min AMRAP 400m Run 10 x Wall Ball 10 x KB Swings 10 x Sit Ups Archives
April 2022
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