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Week of Workouts: 12-18th November 2018

November 11, 2018

MONDAY:

Fitness:

AMRAP 15:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Front Squats
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Dumbbells: 22.5/15kg

Performance:

AMRAP 15:
30 Double Unders
10 Kettlebell Cleans
30 Double Unders
10 Kettlebell Front Squats
30 Double Unders
10 Kettlebell Push Presses
30 Double Unders
10 Kettlebell Reverse Lunges
30 Double Unders
10 Kettlebell Thrusters

Kettlebells: 24/16kg

Sweat:
33, 27, 21, 15, 9
Calorie Bike
Calorie Row
Calorie Ski
Assisted Box Jumps 24/20"

TUESDAY:

Fitness

AMRAP 5:
Buy In: 400 Meter Run
Then,
AMRAP:
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then,
AMRAP:
15 Toes to Bar
15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then,
AMRAP:
9 Pull-ups
9/6 Calorie Assault Bike

Performance:

See Fitness

WEDNESDAY:

Fitness:

1.
5 Min AMReP
Push Ups

2.
For Time:
50/40 Calorie Row
25 Lateral Burpees
50 Front Squats (50/35kg)
25 Lateral Burpees
50/40 Calorie Row

Performance:

1.
5 Min AMReP
Strict Handstand Push Ups

2.
For Time:
50/40 Calorie Row
25 Lateral Burpees
50 Overhead Squats (50/35kg)
25 Lateral Burpees
50/40 Calorie Row

Sweat:
30 Min EMOM
16 Dumbbell Rows
16 Dumbbell Lunges
16/13 Calorie Ski
16 Weighted Sit Ups
16 Dumbbell Deadlifts
16/13 Calorie Bike

THURSDAY:

Fitness:

 

In Pairs: 9 minutes work, 1 minute rest per movement. Alternate partner each interval.


Calorie Ski:
5, 10, 15, 20, etc


Prowler Push & Pull 60/40kg:
5m, 10m, 15m, 20m, etc


Calorie Bike: 5, 10, 15, 20, etc
 

Toes to Bar: 5. 10, 15, 20, etc

 

Performance:


See Fitness

Gymnastics: Freestanding Handstand Hold

FRIDAY:

Fitness:

1.
Deadlift:
Heavy Set of 6-4-2

2.
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute: 7 Deadlifts (102.5/70kg)

Performance:

See Fitness

SATURDAY:

Fitness:

'In Pairs for time:

3 Rounds:
1,000 Meter Row
15 Chest to Bar Pull Ups
21 Burpee Box Jump Overs (24/20)

then

15 Rope Climbs 15ft

then

60/48 Calorie Row

 

Performance:

In Pairs for time:

3 Rounds:
1,000 Meter Row
10 Bar Muscle-ups
21 Burpee Box Jump Overs (24/20)

then

15 Rope Climbs 15ft

then

60/48 Calorie Bike

Post results to Beyond the Whiteboard.

SUNDAY:

Rest Day

Open Gym 10am - 12pm
 

 

 

 

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