GYM PROGRAMS
RESISTANCE PROGRAM 1
Deadlifts 70kg 10 x 3
Squats 45kg 10 x 3
RDL (straight leg deadlift) 35kg 10 x 3
Bench Press 50kg 10 x 3
Dumbbell/Cable Row 20/45kg 10 x 3
Wide-grip Pulldown 50kg 10 x 3
Dumbbell Shoulder Press 14kg 10 x 3
Bicep Curls 30kg + Tricep Dips 10 x 3
RESISTANCE PROGRAM 2
Deadlifts 70kg 10 x 3
Split Squats 20kg 10 x 3
Neutral-grip Pulldown 50kg 10 x 3
Pec Flyes 10kg + Dumbbell Chest Press 24kg 10 x 3
Bent Over Row 40kg 10 x 3
Lateral Raises 4kg + Front Raises 4kg 10 x 3
Shoulder Press 25kg 10 x 3
Plank + Hollow Hold 30 sec x 3
FINISHER 1
10 minute AMRAP:
10 calorie bike
10 box jumps
10 DB thrusters
Set up: Top of the stairs, one bike, one high box, two 8kg DBs
FINISHER 2
3 Rounds For Time:
400m skill mill run
30 KB swings
20 cal row
10 burpees
x 3
Set up: Top of the stairs, one skill mill, one 16kg KB, one rower.
FINISHER 3
12 Minute Ladder:
3-6-9-12-etc
Cal ski
Slams
Slam ball step ups
Set up: Top of the stairs, one ski, one slam ball, one medium box.
FINISHER 4
Once For Time:
200m skill-mill run
10 dumbbell ground to overhead
200m skill-mill run
10 dumbbell push press
200m skill-mill run
10 dumbbell devil press
200m skill-mill run
10 dumbbell push press
200m skill-mill run
10 dumbbell ground to overhead
Set up: Top of the stairs, one skill mill, two 8kg DB
FINISHER 5
4 min AMRAP 2 min rest x 3
6 burpees
8 DB thrusters
10 cal row
Set up: Top of the stairs, one rower, two 8kg DB
FINISHER 6
Descending Ladder:
15 burpees
30 DB snatch
30 overhead lunges
10 burpees
20 DB snatch
20 overhead lunges
5 burpees
10 DB snatch
10 overhead lunges
Set up: Top of the stairs or functional room, one 10kg DB