Friday - Workout

AM Workout
5 Sets
Kettlebell Alternating Swings
Kettlebell Thruster
Kettlebell Tri Extenstion

PM Workout
Row 40 Sec Rest 10 Sec
12 Sets

Thursday - Workout

10 Sets for time
Bike 1km
10 Med Ball 10kg Burpies
20 Med Ball 10kg Russain Twists

Wednesday - Workout

AM Workout
Tabbata 20 Sec Exercise / 10 Sec Rest
Bike
Boxing Bag Mounting Postion
Sledge Hammer Slams
Dips

PM Workout
Row 500m
10 DB Burpies

Tuesday - Workout

7km Bike
10 Kettlebell Swing 36kg
6km Bike
20 Kettlebell Swing 32kg
5km Bike
30 Kettlebell Swing 28kg
4km Bike
40 Kettlebell Swing 24kg
3km Bike
50 Kettlebell Swing 20kg
2km Bike
60 Kettlebell Swing 16kg
1km Bike
70 Kettlebell Swing 12kg

Monday - Workout

AM Workout
5 Sets of 10 Reps
Kettlebell Swing
Kettlebell Bi Curl
Kettlebell Shoulder Press

PM Workout
3 Sets
Row 500m
10 DB T Bar Push Ups
10 DB Rengade Row

Sunday - Rest

Rest day...

Saturday - Workout

6km Run

Friday - Workout

AM Workout
4 Sets - 1 Min Work - 20 Sec Rest
Sandbag Shouldering
Keg Clean + Press
Tyre Flips
Kettlebell Swings

PM Workout
2 Sets for time
Row 1000m
10 Close Grip Push Up
20 Back Extension

Thursday - Workout

Run 2km
50 Push Press
25 Hanging Leg Raise
Run 2km
50 Over Head Walking Lunge
25 Jacknive
Run 2km
50 Jumping Pull Ups
25 Double Crunch

Wednesday - Workout

AM Workout
3 Sets - Using Med Ball each workout
5 Burpies
10 Shoulder Press
15 Wall Ball
20 Box Jumps
25 Squats

PM Workout
3 Sets
Row 500m
10 DB Thruster

Tuesday - Workout

3 Sets - 2 Mins Each Exercise

Sandbag Shouldering 30kg
Keg clean + Press 25kg
Tyre Flips
Kettlebell Swings 20kg

Monday - Workout

AM Workout
Run 3km
3 Sets 0f 20 Reps
Wall Ball
Squats
Kettlbell Swings
Box Jump
Push Up
Jumping Pull Up

PM Workout
Row 500m
10 Hindu Push Up

Sunday - Rest

Rest day...

$10 Fitness Session Day

Saturday - Workout

Run 3km
5 Sets - 5 Reps
Ring Dips
Ring Row (Feet on Med Ball)
Chin Ups
Push Ups (To Chest)

Friday - Workout

AM Workout
Run 3km
5 Sets for time
5 Keg Squats
5 Keg Cleans
5 Keg Burpie Rows
5 Sandbag Burpie row
5 Sandbag Cleans
5 Sandbag Squats

Sandbag 30kg - Keg 25kg

PM Workout
Row 3000m

Thursday - Workout

AM Workout
20 Sec Work - 10 Sec Rest
Battling Rope Alternating Waves
Kettlebell Swings
Battling Rope Dual Power Waves
Alternating Kettbell Swings

PM Workout
3km Run
4 Mins Sandbag Shouldering 30kg
4 Mins Kettlebell Swings 16kg

Wednesday - Workout

AM Workout
How many sets in 30mins
1km Ride
5 Burpies
10 Push Ups
15 Squats
20 Crunch

PM Workout
3 Sets for Time
Row 500m
10 DB Thruster
10 DB Renegade Row

Tuesday - Workout

3 Sets for time
5 Tyre Flips
10 Push Ups
15 Dips
20 Squats
25 Box Jumps

3 Sets
5 Burpies
10 Tuck Jumps
15 Jumping Ball Slam
20 Kettlebell Swing

3 Sets
5 Keg Cleans
10 Keg Bi Curl
15 Keg Rows
20 Keg Push Up
25 Keg Squats

Monday - Workout

AM Workout
Weighted Vest Workout
Run 3km
5 Sets
10 Ring Row
10 Ring Push Up

PM Workout
Row 500m
5 Burpie
20 Crunch

Sunday - Rest

Rest day, took some photos

Saturday - Workout

16 Min Workout
8 Sets each Exercise
20 Sec Work 10 Sec Rest
1 Arm Kettlebell Swing
Sledge Hammer Side Strikes
(change to other arm / side)

Rest

4 Sets each arm
20 Sec Work 10 Sec Rest
1 arm exercise
Kettlebell Snatch
Kettlebell Row
Kettlebell Shoulder Press
Kettlebell Swing / High Pull

Friday - Workout

AM Workout
5 Sets
30 Tuck Jumps
20 Jumping Pull Ups
10 Clap Push Ups

PM Workout
10 Mins
Row 50sec
Rest 10sec

Thursday - Workout

3 Sets
20 Kettlebell Swing
Stair Run

3 Sets
20 Kettlebell Curl
Stair Bunny Hop

3 Sets
10 Each Side Kettlebell 1 Arm Swing
Stair Run Kettlebell above head

Wednesday - Workout

AM Workout
Weighted Vest Workout
5 Reps 5 Sets
Muscle Bulders
Pull Ups
Trye Flips
Keg Cleans

PM Workout
3 sets for time
Row 500m
30 Moutian Climbers
30 Star Jumps

Tuesday - Workout

5 Sets for time
20 Push Ups
Run Up Hill
20 Deep Squats
Run Down Hill

Monday - Workout

AM Workout
Run 3km
20 Hanging Leg Raise
20 Squat Jump
20 Lying Leg Raise
20 Box Jump
20 Double Crunch
20 Squat Thrust
20 Jacknives
20 Burpies

PM Workout
3 x Row 500m
10 Thruster 20kg
10 Sumo High Pull 20kg

Sunday - Rest

1km Cross Country Run

Have a rest...

Saturday - Workout

8 Sets - 20 Sec Exercise 10 Sec Rest
Kettlebell Swing
Sledge Hammer Swing / Slams
Jumping Ball Slam
Burpie

Friday - Workout

AM Workout
10 Reps - 3 Sets
Kettlebell Swing (36 kg)
Chin Ups
Keg Burpie Rows
Deep Squat
Box Jump

PM Workout
5 Reps - 5 Sets
Keg Cleans
Trye Flips
Ring Dips
Mucles Builders

Thursday - Workout

Kettlebell Workout in Park
5 Sets for time
Kettlebell Famers Walk 20m (12kg each arm)
30 Kettlebell Swing (24kg)
Kettlebell Lunge Walk 20m (12kg each arm)
30 Alternating Kettlebell Swing (20kg)

Wednesday - Workout

AM Workout
3km Run
3 x 50 Reps
Squat Jumps
Push Ups

PM Workout
3 Sets for time
Row 500m
10 Sumo Deadlift
10 Push Press