15-18 June 2015 Fitness Training Workouts

Monday

1)
5 x 3 Wall Walks
Rest as Needed

2)
Overhead Squats
5 x 10
Every 3 Minutes

Overhead Squats
2 x 12
Every 3 Minutes

3)
3 Rounds
15 Squats
15 Sit Ups
15 Burpees to 6″ Target
then
1 Mile Run

4)
Intervals
Rest 45 seconds between intervals
Row 10 x 250m
or
20 Minute Jog

Tuesday

1)
5 x 8 Front Squats

2)
Dumbell Snatch
4 x 1 L/R
Every Minute on The Minute
4 x 1
Every 1:30 Minutes
4 x 1
Every 2 Minutes

Find your 1 Rep Max (4 Attempts)

3)
5 Rounds
12 Deadlifts 155/110 135/95 115/85
9 Sit Ups
6 Push Ups

4)
20 Minutes Stairmaster
or
20 Minutes Jog

Wednesday

1)
3 x 8 Seated Cable Row
3 x 8 High Row
3 x 8 Weighted Pull Ups

2)
Barbell Row or Ring Row with Feet Elevated on a Box
6 x 8
GHD Sit Ups
6 x 15 (10)
Every 2 Minutes

3)
8 Rounds
2 Rounds of Strict Cindy
200 Meter Run
Every 3 Minutes

4)
1 Mile Jog

Thursday

1)
5 x 8 Shoulder Press

2)
Bench Press
5 x 8
Every 3:30

3)
5 Minute Time Cap
3-6-9-12-15
Push Ups
Box Jump Overs or Squat Jumps
At The 6 Minute Mark Begin with a 4 Minute Time Cap
3-6-9-12-15
Burpees
Box Jumps or Squat Jumps
At The 11 Minute Mark Begin
1000 Meter Row

4)
20 Minutes Stairmaster
or
35 Minute Stair Workout at The Stadium

Friday

1)
6 x 6 Front Squats

2)
Back Squat
6 x 10
Every 3:30
Workout of The Day

8 Minute AMRAP
2 Deadlifts 315/225 265/205 225/155 205/135
1-3-5-7….Chest to Bar Pull Ups or Ring Rows
Continue adding 2 reps to the pull-ups each successive round until failure or time expires.
Rest 3 Minutes
at The 11 Minute Mark Begin
3 Rounds
400 Meter Run
15 Push Ups (Elbows In)
Every 3 Minutes
Find your Average 400 Meter Time

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