Friday - Workout

AM Workout
10 Sets
10 Kettlebell Russian Twists
10 Kettlebell Bi Curl


PM Workout
Easy Row for 10mins

Thursday - Workout

5 Sets for time
20 Kettlebell Swings
20 Jumping Pull Ups
20 Thrusters
20 Ball Slams

Wednesday - Workout

AM Workout
100 Crunch
100 Push Ups
100 Squats
100 Back Extensions
100 Ring Row

PM Workout
3 Sets
1 Arm Jumping Pull Ups

Tuesday - Workout

Ring Workout - 5 Sets
10 Row
10 Bi Curl
5 Each Leg 1 Legged Squat

Monday - Workout

AM Workout
20 Sec Work 10 Sec Rest
Rope - Alternating Waves - Overhand grip
Sledge Hammer Slams
Rope - Alternating Waves - Underhand grip
Kettlebell Swings

PM Workout
5 Sets
Ride 500m
20 Push Ups
30 Crunch

Sunday - Rest

Rest day = $10 Group Fitness session.

Saturday - Workout

5 Sets
20 Push Press
20 Kettlebell Swing
20 Sumo High Pull
20 Ball Slams

Friday - Workout

AM Workout
20 Mins of:
5 Pull Ups
10 Push Ups
15 Situps

PM Workout
4 sets for time
Ride 500m
Row 500m

Thursday - Workout

3km run for time

Wednesday - Workout

AM Workout
Work 30 Sec Rest 10 Sec - 8 Sets
Rope Standing Power Waves
Kettlebell Swing
Rope Seated Alternating Waves
Kettlebell Russain Twist

PM Workout
3 Sets for Time
Row 500m
10 Sumo High Pull

Tuesday - Workout

AM Workout
5 Mins Sledge Hammer Slams

PM Workout
5 Sets for time
50 Star Jumps
40 Crunches
30 Back Extensions
20 Dips
10 Shoulder Push Ups

Monday - Workout

AM Workout
Row 500m
100 Push Ups

PM Workout
5 Sets for time
20 - 24kg Kettlebell Swing
10 - 1o Kg Med Ball Thruster

Sunday - Rest

Rest day, went rock climbing

Saturday - Workout

Tabata 20 Sec Work 10 Sec Rest
Battling Ropes Workout
Over Hand Alternating Small Waves
Over Hand Duel Power Waves
Under Hand Alternating Small Waves
Under Hand Duel Power Waves