Fitness Program - Tuesday 27th June6/26/2017 Set 1:
Every 90 Seconds for 18mins A) Dumbbell Bench Press x 10 reps B) Ring Rows x 12 reps C) Side Plank x 30 seconds each side Set 2: 7 minutes AMRAP 7 x Box Jumps or Step-Ups 7 x Burpees 7 x Kettlebell Swings
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Fitness Program - Monday 26th June6/25/2017 Set 1: Every 90 seconds for 12mins a) 6 x Front Squats b) 12 x Hip Extensions - Bench Set 2: 10min AMRAP +2 Wall Ball 5 x Burpees Set 3: AFAP Row 500m Run 1000m Row 500m  A massive good luck to Caro who is leaving us for a warmer climate. We will all miss your early morning banter. Make sure you keep them gains coming over in Oz □□ Fitness Program - Friday 23rd June6/22/2017 Set 1: Every 90 seconds for 18mins (3rounds) a) 15 x Goblet Squats b) 12 x Ring Rows c) 10ea Reverse Lunge d) 12 x Batwings Set 2: a) 3 x 2min AMRAPS with 2mins Rest Row 250m AMRAP DB Push Press b) 3 x 2min AMRAPS with 2min rest 500m Air Bike AMRAP KB Swing  You can't cheat the Grind. It knows how much you have invested. It wont give you anything you havent worked for. Recovery Day - Thursday 22nd June6/21/2017 ROMWOD 5:15pm at gym. or Active recovery session/Foam Roll/stretch session Get your recovery on!!!!  Fitness Program- Wednesday 21st June6/20/2017 Set 1:
Every 2mins for 10mins 12 x Deadlifts 6 x Hang High Pull 3 x Shoulder to Overhead Set 2: EMOM For 24 Mins (perform 3 set on each station consecutively and rest 1min before moving to next exercise) A) 10 Cal Air Bike x 3 1min rest B)12 Cal Row x3 1 min rest C) Run 200m x 3 1 min rest D) 8-10 x Burpee Box Jump x 3 rest 1 Min E) 30m Sled Push x 3 1min Rest F) 30 x Double Unders (75 x Singles) x 3 Fitness Program - Tuesday 20th June6/19/2017 Set 1:
Every 90 sec for 18mins (4 rounds) A) Strict Press x 10 B) 15 x Wall Ball C) Farmers Carry x 40 Meters Set 2: Complete as many rounds and reps as possible in 4 minutes of: 10 x DB Push Press 5 x Pull-Ups Rest 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 15 x KB Swings 15 x Push-Ups Fitness Program - Monday 19th June6/18/2017 Set 1:
Every 90 seconds for 12mins a) 5 x Front Squats b) 20m DB Lunge Set 2: EMOM For 16mins a) 8-12 x Cal Air Bike b) 5-8 x Dead Man Pull c) 10-15 x DB Thrusters e) 40 secs of Flutter Kicks Set 3: 7min AMRAP as a team Push Sled 10m 5 burpees rest until it's your turn again Fitness Program - Friday 16th June6/15/2017 Set 1:
Every 90 Seconds for 18mins (4 sets) A) Single Leg Deadlifts x 8 reps (each leg) B) DB Step-Ups x 10 reps per leg C) Dumbbell Push Press x 10 reps Set 2: Every minute, on the minute, for 10 minutes: 6 Russian Kettlebell Swings (heavy) 6 Burpees Fitness Program - Wednesday 14th June6/13/2017 Set 1
Every 90sec For 18mins (4 sets) A) DB Walking Lunges x 20m B) Bent Over DB Row x 10 (tempo 2-3-2) C) Prone Hold x 45 seconds Set 2 10min AMRAP 10 x Alternating Dumbbell Snatches 10 x Push-Ups Fitness Program - Tuesday 13th June6/12/2017 Set 1
Every 90 seconds for 18mins ( 4 sets of each) Four sets of: A) Strict Press x 10 reps (tempo 3-5-2) B) Flutter Kicks x 45 seconds C) Bottom’s Up Kettlebell Carry x 20m each arm Set 2 12 min AMRAP Row 250m/Air bike 500m/200m Run 20 Wall ball. 10 x Pull ups. Archives
June 2022
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