22 June 2015 Fitness Training Workouts

Monday
1)
5 x 8 Overhead Squat
2)
Back Squat
5 x 8
Every 4 Minutes
3)
20 Lunges
20 Burpees
Rest 2 Minutes Between Rounds
Total Workout Time with 2 Minutes Rest Included in Total Time
4)
Intervals
Cover max distance
Row 6 x :90 Seconds on :90 Seconds off
or 25 Minute Jog

Tuesday
1)
3 x 10 Bench Dips
3 x 10 Seated Cable Row
3 x 10 Ring Rows
3 x 10 Push Ups
2)
Deadlift
6 x 6
Every 3 Minutes

Strict Pull Ups
3 x 12
Every 3 Minutes
3)
15 Minute AMRAP
3 Wall Walks
6 Knees to Elbows
9 Box Jumps 24/20
72 Jump Ropes
Supplemental Endurance
24 Minutes Stairmaster
Level 9-12 FB PROGRAM
or
35 Minute Jog

Wednesday
1)
Push Press
6 x 5
Every 3 Minutes

2)
Supplemental Strength (After Push Press)
6 x 2 Strict Press
3 x 8 Dumbell Press
3 x 8 Seated French Press

3)
3 Rounds
21 Toes to Bar
15 Kettlebell Swings
9 Dips

4)
Time trial
Row 1500m
Damper setting at 10

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