Fitness Program - Friday 29th December12/28/2017 Set 1
Every 90 sec For 15mins a) 6 x Deadlifts b) 6 x Pull Ups Set 2 For time: 400 Meter Run 30 Plate Ground to Over Head 30 Hand Release Push-Ups 400 Meter Run 20 Plate Ground to Over Head 20 Hand Release Push-Ups 400 Meter Run 10 Plate Ground to Over Head 10 Hand Release Push-Ups
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Thursday 28th December12/28/2017 Set 1
every 90sec for 15 A) Push Press (dumbbell or barbell) x 6-8 B) single arm Dumbell row x 10 each Set 2 For Max Reps/Calories: 3 Minutes of Rowing (Calories) 1 Minute of Rest 3 Minutes of Dumbbell Box Step-Overs 1 Minute of Rest 3 Minutes of Wallball 1min rest Run 800m Fitness Program - WEDNESDAY 27TH DEVEMBER12/26/2017 Set 1
Every 90 seconds for 18mins a) 5 x Front Squats b) 12 x KB RDL c) 45 sec RH Side Plank d) 45 sec LH Side Plank Set 2: Every 8 minutes, for 24mins (3 sets) 40/30 cal Row or Air Bike 15 Burpee Box Jumps/Step Ups 10 x Toes to Bar/Hanging Leg Raise Fitness Program - Friday 22nd December12/21/2017 Set 1:
Every 90secs for 9mins 8 x Front Squats Set 2: EMOM For 12mins a) 5-8 x Box Jumps b) 8ea x Step Ups c) 15/10 cal Air Bike Set 3: For Time Run 800m (hill) 50 x DB Thrusters 30 x Pull Ups Fitness Program - Wednesday 20th December12/19/2017 Set 1:
Every 90 seconds for 9mins 6 x Push Press Set 2: EMOM For 12mins a) 20 x L-Seated Seesaw Press (10ea) b) 12 x Bent Over DB Row c) 6 x Pull Ups Set 3 Three rounds for time of: 400 Meter Run 20 x Plate Ground to Overhead 20 x KB High Pull Fitness Program - Tuesday 19th December12/18/2017 A) 3min AMRAP
Row 500m AMRAP Burpees Rest 2mins B) 3min AMRAP Air Bike 35/25cal AMRAP DB Thrusters Rest 2mins C) 3min AMRAP 250m Farmers Carry Rest 2mins D) 3min AMRAP AMRAP Sled Push Rest 2mins E) 3min AMRAP Run 400m AMRAP KB High Pull Rest 2mins F) 3min AMRAP 10 x D-Ball Slam 20 x Alt Jump Lunge Rest 2mins Fitness Program - Monday 17th December12/17/2017 Set 1
Every 90 Seconds for 9 mins 6 each x Reverse Lunge to RDL Set 2 EMOM For 15mins a) 12 x Russian KB Swings b) 6 each x Bulg Split Squats c) 12 x Hip Extensions (feet on plates) Set 3 50 x Burpees For Time Fitness Program - Friday 15th December12/14/2017 Set 1
Every 90sec for 9mins 5 x Box Squats Set 2 EMOM For 9mins a) 10 x Goblet Squats b) 15 x Hip Extensions c) 20-30m Sled Push Set 3 7 min AMRAP of: 7 x Box Jumps or Step-Ups 7 x Burpees 7 x KB Swings Then with no rest Run 800m (hill) Fitness Program - Wednesday 13th December12/12/2017 Set 1
Every 90 Seconds for 9mins 6 x Deadlifts (bar or kettlebell) Set 2: EMOM For 16mins a) 12 x Russian KB Swings b) 6 ea x Step Ups c) 10m OH Plate Lunge d) Row 12/8cal Set 3 In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 10 x Wall Balls 10 x Burpees Fitness Program - Tuesday 12th December12/11/2017 Set 1
3 Rounds Of: 90 sec of Rowing 30 sec of Rest 90 sec of KB High Pull 30 sec of Rest 90 sec of Assault Bike/Sled Push 30 sec of Rest 90 sec of Static Straight arm hold (rings) 30 sec of Rest 90 sec of Shuttle Run 30 sec of Rest Set 2 3 - 4 x 30 sec Hollow Hold 60 sec Rest Archives
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