Wednesday5/30/2017 Set 1:
Every 90sec for 9mins 5 x Deadlifts Set 2: Tabata - KB Swings Set 3: 1 min on 1min off x 2 (rest 3mins between exercises) 20mins -air bike -sled push/battle Rope -row -burpee to target
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Fitness Program- Tuesday 30th May5/29/2017 Set 1: EMOM for 10mins
a) 8 x L seated DB press b) 12 x Batwings (prone) Set 2: 7min AMRAP 5-10-15-10-5......(repeat) DB push press Jumping pull ups Mt Climber (each leg) Set 3: 5 rounds (15min cap) 100m farmers walk 15 x Wall Ball 20 x Lateral Hop Fitness Program - Monday 29th May5/28/2017 Set 1: Every 90 Seconds for 9mins
5 x Thrusters Set 2: EMOM For 15mins a) 20/30meter Sled Push b) 10m OH Plate Lunge c) 8/10cal Row d) 6ea x Renegade Row e) Rest Set 3: 4 x 250m Run on 2mins Fitness Program - Friday 26th May5/25/2017 Set 1:
Every 2mins for 12mins 5 each Leg Reverse lunge to Single leg deadlift (DB Each Hand) Set 2: Tabata: KB Swings Set 3: 12min AMRAP 5-10-15-20-15-10-5......... Burpees DB Push Press Air Squats Fitness Program - Wednesday 24th May5/23/2017 Set 1:
EMOM FOR 10mins A) 10 x Goblet Squat B) 3-5 x Box Jumps Set 2: 7min Sled Relay Set 3: EMOM For 20mins a)8/10/15cal Row or Air Bike b) 10/15 x Wall Ball c) 20m Bear Crawl d) 10/15 x Plate Ground to Overhead e) 40sec Skipping Fitness Program - Tuesday 23rd May5/22/2017 Set 1:
EMOM For 12mins Min 1: 10 x KB High Pull Min2: 5ea x Goblet Reverse Lunge Set 2: Conditioning Every 5mins for 25mins (5 sets) Complete in 3 mins Run 250m AMRAP 5 x DB Thrusters 5 x Burpees Rest 2 mins and repeat x 5 Fitness Program - Monday 22nd May5/21/2017 Set 1:
Every 90 sec for 9mins Push Press Set 1-2 x 8 Reps Set 3-4 x 5 Reps Set 5-6 x 3 Reps Set 2: EMOM For 12mins a) 5 x Push Ups b) 10 x Incline Batwings c) 8 x Hanging Knee Raise Set 3: 9min AMRAP Buy in 400m Run 500m/Row/1000m Air Bike AMRAP Of: 10 Burpees 10 x DB Thrusters Fitness Program - Friday 19th May5/18/2017 Set 1:
EMOM For 10mins a) 40 secs of Row/Air Bike b) 40 secs of Wall Ball c) 40 secs of Hollow Hold Set 2: 7min AMRAP 15 x Push Press 10 x Jumping Pull Ups 5 x Box Jumps Set 3: Tabata: Burpees Set 4: EMOM For 9mins a) 6 x Supine Roll Down b) 20 x Russian Twist c) 8 x Crunch (3 sec hold) Fitness Program - Wednesday 16th May5/16/2017 Set 1:
Every 90 seconds for 9mins (6sets) 6 x Deadlifts Set 2: EMOM For 6mins 10m MB Lunge - Twist Set 3: 2min Efforts:1min Rest a) Row/AirBike b) 10 x Thrusters/20 x Lat Hops c) Sled Push d) 10 x Plate Ground to OH/ 10 x Burpees e) 30 sec RH Side Plank/30sec LH Side Plank Fitness Program - Tuesday 15th May5/15/2017 Set 1:
EMOM For 12mins a) 10 x L Seated Press b) 12 x Incline Batwings c) 10 x Hanging Leg Raise Set 2: Every 90secs for 6 mins (4sets) 3-5 x Eccentric Pull Ups Set 3: 12min AMRAP Run 400m 21 x KB Swings 12 x Body Row Archives
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