Friday, 17 November 2017

Workout of the Day November 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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext


Part 2

Every min on the min
Bench Press
9 sets of 3
Keep load to 60%.

Focus on the bar moving fast.

Part 3

Every min on the min
Push Press
6 sets of 3
Keep load around 70-75% load.

Part 4

4 Rounds

10 Barbell Rows
10 Dumbell Bench Press

Rest 60 sec between movements

Part 5

15 Dumbell Curls
15 Bent over lateral raises (don't use more than 10# per hand)
Rest 60 sec between movements.

Part 6

3 Sets
45 sec side plank per side
15 v ups
rest 60 sec


  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

1 min row
1 min mountain climbers
1 min Farmers Carry
1 min skipping
1 min Hollow rock
1 min rest

The clock doesn't stop or re set, it runs continuous. It's long, watch your pace and don't come out too hot.

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