Fitness 12-16 March 2018
Monday Back Squats Tuesday Machine Row (seated or high row) 5 x 10 GHD Sit Ups 5 x 15-20 Every 2:30 Minutes Single Arm Row 5 x 10/10 Ball Slams 5 x 5 Every 2:30 Minutes OPEN “Four by Four” EMOM x 16 4 Rounds: Minute 1: 7 Wall Balls ... Read More
Fitness 5-9 March 2018
Monday Warm Up Texas Push Ups 10-8-6-4-2 Chin Ups 10-8-6-4-2 5 Minute Time Cap Workout of The Day 3 Rounds 400 meter Run 21 Kettlebell Swings 1.5/1/0 15 Knees-to-Elbow 9 Ring Dips Incline Dumbell Press 5 x 10 Ball Slam with Rotation 5 x 10/10 Every 2:30 Minutes Push Press ... Read More
Fitness 26 February – 2 March 2018
Monday Pull Over 3 x 1-3 Every Minute on The Minute while warming up Back Squats Back Squat 5 x 5 Handstand to Forward Roll 5 x 3 Every 2 Minutes Minutes Front Squat 3 x 8 Cartwheels 3 x 5 Every 3 Minutes Bar or Ring Muscle Up 3 ... Read More
Fitness 19-23 February 2018
Monday Cardio Tuesday Overhead Squat 7 x 7 GHD Sit Ups 7 x 15-20 Every 3:00 Minutes Workout of The Day 18 Minute AMRAP 30 Thrusters 95/65 or 30 Wall Balls 20/14 30 Box Jumps 24/20 30/21 Calorie Row 30 Toes to Bar then 1200 Meter Jog Cool Down and ... Read More
Fitness 12-16 February 2018
Monday Hang Power Snatch or Overhead Squat 5 x 3 Every 90 Seconds Workout of The Day 3 Rounds: AMRAP 3: Calorie Bike, Calorie Rowing, or Calorie Ski Erg AMRAP 2: Overhead Squat 95/65 AMRAP 1: Pull-ups Rest 2 Minutes, Mobility Calves Tuesday T Bar Row 4 x 8 French ... Read More
Fitness 5-9 February 2018
Monday Overhead Squat 6 x 5 Hollow Rocks 6 x 30 Every 2:30 Minutes Back Squat 4 x 8 Strict Toes to Bar 4 x 12 Every 2:30 Minutes Workout of The Day Tread Water 10 Rounds of Cindy 150 Double Unders 2000 Meter Row Tuesday Incline Bench Press 5 ... Read More
