Sunday, 17 September 2017

Workout of the Day September 18, 2017

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

5 Push ups
7 squats
10 back ext

 
Part 2

Back squat
At a moderate load (80%)
6 sets of 2 reps

Work to a moderate load and do all 6 sets at the same weight. Rest 60-90 sec between sets


Part 3

250m row
50 air squats
500m row
30 pullups
750m row
30 push ups
500m row
30 pullups
250m row
50 air squats 



 TB

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Ring Rows 

10 Push ups
10 squats
10 back ext


Part 2

5 rounds

Sled Drag 60 sec
30 sec rest
Farmers carry 60 sec
30 sec rest
60 sec bike sprint 
30 sec rest

 Part 3

3 sets
Plank 30 sec



The Next Morning Workout 


Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

4 Pull ups
10 Push ups
10 squats
10 back ext


Part 2

In 8 min 
Build to a heavy triple strict dumbell press

Rest 2 min then..

Take 75% of your heavy triple, and perform tabata dumbell strict press.
Do 6 rounds of 20 sec on/ 10 sec off.

Part 3

5 Rounds

6 Towel pull ups
6 heavy goblet squats
6 l sit dumbell press

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