Fit for Life – Tuesday July 16, 2019


Strength Focus

Banded Bench Press

Warm-up with 2 sets of 5 reps with empty barbell

Then using band, progressively load for 5 sets of 5 reps

Then chin up review

Conditioning Workout 

Working for 10 minutes, complete as many rounds as possible, resting as needed

3 chin ups
6 ring rows
3 burpees
2 lengths front rack farmer carry

Fit for Life – Thursday July 11, 2019


Strength Focus

Rack Pulls  8 x 8 x 5 x 5 x 5 x 5

Zottaman Curls   4 sets of 8-10 reps

Conditioning Workout

Working with a partner, Partner A does the first movement, once they have completed the reps Partner B does the next movement on the list.  Partners take turns working through the list for 3 rounds

20 Air squats
15 KB Swings
10 Box Step up and overs (with KB)
5 Ring Rows
5 Mountain Climbers



Fit for Life -Tuesday July 9, 2019


Strength Focus
Complete 5 sets of each exercise.  Alternate exercises between sets.

Heel Drops  10 each leg

Push ups  5 reps

Conditioning Workout

4 Rounds of:
5 pull ups
10 ring rows
10 step ups

Rest 3 minutes

3 rounds of:
15 pull aparts
15 tricep extensions
15 step ups

Fit for Life – Thursday July 4, 2019


Strength Focus

Complete 5 sets of each exercise, alternating between each

A) Goblet Box Squats     8 reps
B) Shoulder Press  5 reps

Conditioning Workout:

Work for 30 seconds, rest for 30 seconds, for 2 rounds

Step ups
KB Swings
Farmer Carry
Banded Walk