Fitness Program - 1st August7/30/2017 Set 1:
EMOM For 16mins a) DB Shoulder Press x 10 reps b) DB Step-Ups x 10 reps (ea leg) c) Side Plank x 20 sec (ea side) d) Rest Set 2: 12min AMRAP 10 x Push-Ups 10 x Hanging Leg Raise 100 Meter Run Set 3 (Mobility Set) a) 2min each side Band Lat Stretch c) 2min Low Bar Stretch
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July 30th, 20177/30/2017 Set 1:
EMOM For 15mins a) Goblet Squat x 15 reps b) Single-Arm Kettlebell Row x 8 reps each arm c) Kettlebell Swings x 20 reps d) Strict Supinated Pull-Ups x 6 reps e) Rest Set 2: 3 x 2min AMRAPS (2mins rest) Row 250 Meters/Run 200m/Air Bike 500m AMRAP Air Squats Set 3: (Mobility Set) a) 2min each Banded Ankle Mob b) 2min Squat Stretch Fitness Program - Friday 28th July7/23/2017 Set 1.
Every 90 secs for 18mins a) Seesaw Press x 10 reps each arm b) DB Walking Lunge x 20 steps c) Turkish Get-Up x 1-2 reps each arm Set 2 Every 5mins for 20mins Run 400 Meters Fitness Program - Wednesday 26th July7/23/2017 Set 1
EMOM For 9 mins a) Back Squat x 8 b)Russian Kettlebell Swings x 20 reps c) Ring Rows x 12 reps Set 2: 6min AMRAP 10/8 Cal Air Bike/Row 20-Meters of Walking Lunges Set 3 EMOM For 16mins a) 20m Sled Push b) 15 x Wall Ball c) 12 x Burpees e) 12 x Hang Leg Raise Fitness Program - Tuesday 25th July7/23/2017 Set 1
Every 90 Seconds for 18mins a) DB Floor Press x 10 reps b) Strict Pull-Ups x 4-8 reps c) Prone Hold x 45 seconds Set 2: Three rounds for time of: 10x DB Push Presses 10 Burpee Box Jump 400 Meter Run Fitness Program - Monday 24th July7/23/2017 Set 1
Every 90seconds for 18mins a) Double KB Romanian Deadlift x 8 reps b) DumbbellStrict Press x10 reps c) Double-Under Practice x 60 seconds Set 2: Three sets for times of: 250 Meter Row/500m Air Bike 20 x Wall Ball Shots 20 x Kettlebell Swings Rest 3 minutes Fitness Program - Friday 21st July7/16/2017 Set 1:
Every 90secs for 18mins a)Rev lunge to Single leg RDL x 5 reps each leg b) Turkish Get-Ups x 1-2 reps each arm c) Double-Under Practice x 60 seconds Set 2: For time: 20cals of Rowing/Airbike 20 x Wall Ball Shots 20 x Sit Ups 40 x Kettlebell Swings 20 x Sit Ups 20 x Wall Ball Shots 20cals of Rowing/Airbike Fitness Program - Wednesday 19th July7/16/2017 Set 1:
Every 90secs for 18mins a) Strict Pull-Ups x 4-6 reps b) Goblet Squats x 8 reps c) Side Planks x 30 sec each side Set 2: Three rounds for time of: 400 Meter Run 15 Thrusters Supine row (bar) Set 3: 4 x 30sec Hollow Holds ( 1min rest) Fitness Program - Tuesday 18th July7/16/2017 Set 1:
Every 90 sesc for 18mins a) High Knee Step-Ups x 10 reps each leg b) Supine Ring Rows x 12 reps c) Push-Ups x 12reps B. In pairs alt rounds to complete AMRAP in 12 minutes of: 12 x Wall Ball Shots 12 x Burpees Fitness Program - Monday 17th July7/16/2017 Set 1:
Every 90 Seconds for 18mins a) Deadlift x 8 reps b) Single-Arm Dumbbell Shoulder Press x 8 reps each arm c) Hanging Leg Raise x 10 reps Set 2: 8 min AMRAP 100 Meter Sprint 15 Kettlebell Swings Set 3 4 x 30sec Hollow Hold (rest 1min) Archives
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