Fit for Life – Thursday, April 18, 2019

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Strength Focus – Core work

Complete 3 rounds of each exercise, rotating from exercise to exercise:

A) Med ball twists  5right, 5 left
B) Plank Hold      1 minute
C) Dead Bug    1 minute

Conditioning Work

30 seconds work, 30 seconds rest
Complete 3 rounds at each station

A) Bike
B) Carry’s
C) Squats
D) Step ups
E) Ring Rows

Fit for Life – Tuesday April 10, 2019

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Strength Focus

Complete 5 sets of each exercise:

A) Banded Pull Down and Press Through 5-10 reps
B) Farmer Carry  4 lengths

Conditioning Work

Complete 4 every minute of the minute of each exercise

A) Slam Ball   4
B) Ring Ring Row  8
C) Sumo Deadlift  12
D) KB Swing 16
E) Step ups 20

 

Fit for Life – Monday April 8, 2019

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Strength Focus

Front Rack Squats
1 set of 10 with PVC
1 set of 8 with trainer bar, body bar, or DB
2 sets of 5
2 sets of 3

Conditioning Workout

Complete as many rounds as possible in 3 minutes of:

5 Thrusters
5 Step ups with weight
5 Thrusters
2 lengths

Rest for 2 minutes and repeat 2 more times

Fit for Life – Tuesday April 2, 2019

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Strength Work

Compete 5 sets of

A) Weighted step ups  6 each leg
B) Tricep extensions 8 reps
C) Aviator Raises 12 reps

Conditioning workout

Complete as many rounds and reps as possible in 10 minutes, rest as needed

10 step ups
2 Burpees
10 ring rows
1 lap