Fitness Program - Friday 30th March3/30/2017 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 
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Fitness Program - Tuesday 28th March3/27/2017 Set 1: EMOM For 12mins a) L - Seated Press x 10 b) Incline Batwings x 12 c) 45 sec Prone Hold Set 2: EMOM For 6mins 5 x Strict Pull Ups Set 3: 12 Min AMRAP Run 250m 12 x Thrusters 12 x Box Jumps  Fitness Program - Monday 27th March3/26/2017 Set 1: EMOM For 15mins a) 1-2 x RH Turkish Get Up b) 1-2 x LH Turkish Get Up c) 10-12 Cal Row/Air Bike Set 2: 5-10-15-10-5 Goblet Squat KB Swing Goblet Reverse Lunge Set 3: a) 4min AMRAP Sled Push Relay Rest 2min b) 4min AMRAP 10 x Wall Ball 5 x Burpees  Fitness Program - Wednesday 22nd March3/21/2017 Set 1
EMOM For 10min a) 5 x Eccentric Push Ups (5-1-2) b) 12 x Incline Batwings Set 2 EMOM For 15mins a) Row/Airbike 10cals b)12 x KB Swings c) 20 x MB Twist Set 3 7min AMRAP Run 250 6 x Burpees 12 x Prone DB Row Fitness Program - Tuesday 21st March3/20/2017 Set 1: EMOM For 12mins a) 6 x Deadlifts b) 6 x each side Double KB Front rack Reverse Lunge Set 2: EMOM For 10mins a) 6 x Strict Pull Ups b) 8 each leg Single leg hip extensions Set 3: 3 Rounds Run 400m 21 x KB High Pull 12 x Burpees  Fitness Program - Friday 17th March3/16/2017 Set 1: |
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