Fitness Program - Saturday 30th June6/29/2018 Set 1 Every minute For 8mins a) 10xDBRDL b) 40sec of MB To Toes Set 2 Teams of two must complete 100 repetitions of the following complex: 3 Kettlebell Swings 2 Goblet Squats 1 Kettlebell Push Press (Left Arm) 1 Kettlebell Push Press (Right Arm) The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.
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Fitness Program - Friday 29th June6/28/2018 Set 1
Every 90 secs for 15mins (5) a) 5 x Front Squats b) 10 x Hip Extensions Set 2 On the Minute For 12mins (4) a) 10 x Landmine Squat to press b) 5 each leg x DB Step ups c) 30 sec of Lateral MB Toe Taps Set 3 4 Rounds 15 x Wall Ball 10 Burpees Fitness Program - Wednesday 27th June6/26/2018 Set 1
Every 90secs for 15mins (5) a) 8ea x Half Kneeling Landmine Press b) Max Unbroken Strict Pull Ups Set 2 on the minute For 12mins (4) a) 15 x DB Floor Press b) 10 x Incline Batwings c) 5/4/3 cal arms only air bike Set 3 Complete as many reps as possible in 7min of Push Press - bar or DB (every min do 3-5 x Burpee Fitness Program - Tuesday 26th June6/25/2018 Set 1
Every 2 minutes, for 24 minutes (4 sets): a) 400/300 Calories of Rowing b) 30m DB Walking Lunges c) 25/20/15 Calories of Assault Bike (or 300 Meter Run) Set 2: On The Minute for 10 minutes: a) 20m RH Bottoms up KB Walk b) 20m LH Bottoms up KB walk Fitness Program - Monday 25th June6/24/2018 Set 1
Every 90 sec for 12minutes (4) a) DB Single leg RDL to Reverse Lunge x 6ea b) Slide Board Hamstring Curl x 8 (tempo 2sec in pause 2 sec 3-5sec out) Set 2 On the minute for 15mins (5) a) 10 x Russian KB Swings b) 8-10 x Supine Row (feet elevated to make harder if needed) c) 10/8/6 Cal Row Set 3 On the minute for 12 minutes a) 20-30m Sled Push b) 5 x Burpee to Jumping Pull Up c) 12/10/8 cal Air Bike d) 40 sec Static Standing DB Hold (go heavy) Fitness Program - Saturday 23rd June6/22/2018 Set 1
Every 90sec for a) Dumbbell Bench Press x 12 b) KB Swings x 25 reps c) Single arm DB Row x 10ea Set 2 Five sets of: 15 Dumbbell Push Presses 15 Box Step-Ups with Dumbbells Rest 60 seconds. Fitness Program - Friday 22nd June6/21/2018 Set 1
Every 90 secs for 15mins (5) a) 5 x Deadlift (KB or Bar) b) 40sec Deadbug Set 2 EMOM For 12mins (4) a) 10 x KB High Pull b) 10 x DB Bent over row c) Row 6/8/10cal Set 3 9min AMRAP Run 400m 20m x OH Plate Lunge Fitness Program - Wednesday 20th June6/20/2018 Set 1
Every 90secs for 15mins (5) a) 8ea x Goblet Static Lunge b) 5ea x Single Arm KB Thrusters Set 2 EMOM For 12mins (4) a)12 x Hip Extensions b) 20m Sled Push 60/40kg c) 6/5/4 cal air bike Set 3 7min AMRAP of KB Swings (every min do 5 x Burpees) Fitness Program - Tuesday 19th June6/18/2018 Set 1
3 rounds of 90 seconds of Air for Calories Rest 30 seconds 90 seconds of Ring row Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push Press Rest 30 seconds Set 2: EMOM for 10 minutes: a) 6 x strict pull ups b) 45sec x Toes to MB Fitness Program - Monday 18th June6/18/2018 Set 1
Every 90 sec for 12mins (4) 6ea x Half Kneeling Single arm KB Press 8ea x Single Arm DB Row Set 2 EMOM for 15mins (5) a) 8-10 x Batwings b) 5 x Eccentric Push Ups (go slow) c) Skip 45 Seconds Set 3 10min AMRAP Run 250m 10 Wall Ball 5 Box Jumps or step ups Archives
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