Fitness 3-7 June 2019

Monday

Slideboards
3 x 50
Sit Ups
3 x 25
Warm Up Not for Time

Walking Lunges DB
3 x 20
GHD Sit Ups
3 x 15
Every 2:30 Minutes

Reverse Lunges (45 degree angle)
3 x 10/10
Sidebends
3 x 10/10
Every 3 Minutes

Deadlifts
6 x 5
Paralette Push Ups
6 x 10
Every 2 Minutes

Workout of The Day
15 Minute AMRAP
40 Double Unders
20 Dumbbell Hang Clean 50/35
40 Double Unders
20/15 Calorie Row

Tuesday

Flat Bench Press
7 x 7
Strict Pull Ups
7 x Max Reps
EVery 2:30 Minutes

Dips
5 x Max Reps
Single Arm Row
5 x 10/10
Every 2:30 Minutes

Workout of The Day
18 Minute AMRAP
18/12 Calorie Bike
15 Wallballs 20/14
12 Alternating Dumbbell Snatches 50/35
9 Toes to Bar

Wednesday

800 Meter Run
1000 Meter Row
1 Mile Air Bike
1000 Meter Row
800 Meter Run

then

20 Minutes Stairs
20 Minutes Mobility

Thursday

Power

Hang Power Cleans + Front Squat
7 x 2 + 4
Every 2 Minutes

Workout of The Day
15 Power Cleans 135/95
600 Meter Run
10 Power Cleans
400 Meter Run
5 Power Cleans
200 Meter Run

then
15 Minutes Stairmaster
15 Minutes Mobility

Friday

4 Rounds
15 Wall Balls
20 Kettlebell Swings
25 Traditional Sit Ups
20 Hollow Rocks
15 Burpees
400 Meter Run

then
500 Meter Ski Erg
1 Mile Air Bike
15 Minutes Stairmaster