Fitness Program - Wednesday 29th November11/28/2017 Set 1:
Every 90 sec for 9mins 6 each leg x Rev Lunge to RDL Set 2: EMOM For 12mins a) 5ea x Bulg Split Squat b) 8 x KB Deadlift c)10 x Hip Extensions d) 40sec Prone Hold Set 3: Every 3mins For 12mins a) 2 Rounds of 20m Farmers Carry 10 x Push Ups b) Row or Air Bike 40/30cal c) 2 Rounds of 20m Farmers Carry 10 x Push Ups d) 400m Run (hill)
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Fitness Program - Tuesday 28th November11/27/2017 Set 1:
Every 90 Secs for 9min 10 x L Seated Seesaw Press 8 x Supine Row (bar) Set 2: In teams of two, alternate tasks to complete 5 sets each of: 20x KB Swings 10 x Burpees 400 Meter Run Partner A will perform 20 KB swings, Partner B performs 10 Burpees, Partner A runs 400 meters, Partner B then performs swings, and so on…. Fitness Program - Monday 27th November11/26/2017 Set 1:
Every 90sec For 9min 8 x Box Squats Set 2 EMOM For 8min a) 10 x Goblet Squats b) 5 x Box Jumps Set 3 EMOM For 5mins 12 x Wall Ball Set 4 On the 6mins Run 800m (hill) x 2 Fitness Program - Wednesday 22nd November11/21/2017 Set 1:
Every 90secs for 9mins (6) 6 x Front Squats Set 2 Every 2mins complete 5ea x Bulg Split Split Squats 6 x Box Jumps Set 3 Every 3mins CompleteRun 400 Meters Max Cals Air Bike / Row / Sled Push Lengths Rest 3 minutes Repeat x 2 Fitness Program - Tuesday 21st November11/20/2017 Set 1:
Every 90 sec for 9mins a) 2-5 RH Turkish Get Ups b) 2-5 LH Turkish Get Ups Set 2 EMOM For 6mins a) Waiters/Suitcase Carry RHS b) Waiters/Suitcase Carry LHS Set 3 6 minutes AMRAP of 10 x Hanging Knee Raises 10 x Wall Ball Shots Rest exactly 3 minutes, and then, 6 minutes AMRAP of: 10 x Cal Row/Air Bike 40 x Mountain Climbers (each step is one rep) Fitness Program - Monday 20th November11/19/2017 Set 1:
Every 90 sec for 12mins a) 10 x L-Seated DB Press b) 12 x Incline Batwings Set 2 EMOM For 12mins a) 6ea x Prone DB Row b) 6-12 Push Ups c) 40sec Row Set 3: 3 Rounds as fast as possible of 12 x Burpees 24 x Push Press 100m Farmers Carry Fitness Program - Friday 17th November11/16/2017 Set 1:
Every 90 Secs For 12mins a) 6 x Trap Bar Deadlift/ KB Deadlift b) 15 x Hip Extensions off Bench Set 2 EMOM For 10mins a) 6 each x Reverse Lunge b) 6 x Russian KB Swings (heavy) Set 3 7min AMRAP -Buy in 750m Run- --Then-- + 3 Front Squats/Goblet Squat + 3 Burpee Bar Hop + 3 Push Press Fitness Program - Wednesday 15th November11/14/2017 Set 1:
Every 90secs for 15mins a) 10 x Floor Press b) 12ea x Single Arm Row Set 2: EMOM For 18mins a) 20m Sled Push b) 12 x Hanging Knee Raise/Toes to bar c) 15 x DB Thrusters d) 10/8 Cal Row e) 5-10 Push Ups f) 15 x KB Swings Fitness Program - Tuesday 14th November11/13/2017 Set 1:
Every 7mins for 28mins a) Row 50/35 cal 30 x Push Press b) 21-15-9 Wall Ball Lat Bar Hops c) 800m Hill Run d) 15-12-9 Squat Jumps 7 - 6 - 5 each arm KB Clean and Press Fitness Program - Monday 13th November11/12/2017 Set 1:
Every 90secs for 12mins a) 8 x Box Squats b) 3 x High Box Jumps Set 2 EMOM For 9mins a) 12 x Renegade Squats Landmine b) 10m MB Lunge with Twist c) 40 seconds of Air Bike or Sled Push Set 3 3 x 2min efforts with 2mins rest of 5 pull ups/jumping pull ups 5 Burpees Archives
June 2022
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