Saturday 23rd September

Dunn Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 meters, 10 meters, 15 meters 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without touching it. * Turn-up 90% of people will scale this workout it wont just be you 🙂 RookieFit 20 […]

Friday 22nd September

Mains EMOM Heavy For the Day 0-10 minutes 1 Deadlift 0-20 1 Press 20-30 1 Front squat RookieFit Back squat 4 sets of 10reps in between sets max wall sit hold Press 3 sets of 10 reps in between sets max push-ups CORE MASH-UP

Thursday 21st September

Mains Strict Pull-up 5-5-5-5-5 Add weight if needed. HOLDS Alternating Minutes X 12 Handstand  HOLD Chin over bar HOLD Bottom of squat HOLD (Maintain perfect form)

Wednesday 20th September

Mains 3 Rounds 0-2: Run 400M 2-4: 40 X Kettle swing 16/12 4-6: Row 400M 6-8: 30 Burpee 8-10: REST RookieFit 2 Rounds 0-2: Run 200M 2-4: 30 X Kettle swing 16/12 4-6: Row 300M 6-8: 20 Burpee (Straight Arm) 8-10: REST

Tuesday 19th September

Mains 7 x 90 second Rounds 50 lateral jumps 10 Deadlifts Max Push Jerk Rest 1 minutes RX – 90/70 RookieFit For Fitness & Fun In pairs COMPLETE: AMRAP 14 Minutes 50 Ring rows / Dead-hang 75 Push-ups / Push-up hold 100 Squats / Hold wall sit

Monday 18th September

Mains Back squat 5-5-5-5-5 *Heavy all same weight. Push-ups 20-20-20-20   RookieFit Tabata Squats Lunge Mountain climbers Ab mat Burpees

Saturday September 16th

Mains Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes RookieFit Every 3 minutes for 8 Rounds complete: 40 single skips 10 ring rows 15 squats 100m run

Friday 15th September

Mains Heavy for the day 2 Power clean + 1 Jerk DB Alt Snatch 30/20 4 sets of 16 reps Behind the neck Press 3 sets of 10 reps RookieFit Heavy 10 TOTAL Deadlift 10 reps Press 10 reps Back squat 10 reps * heavy set of 10 for each movement

Thursday 14th September

Mains Muscle-ups Pistols Alt minutes -12 minutes 0-1 – Muscle-ups 1-2 – Pistols Work 30 seconds / Rest 30 seconds

Wednesday 13th September

Mains 4 rounds, each for time, of: 800-meter run Rest as needed between efforts. Mainsite workout RookieFit 2 Rounds Run 400m rest as needed Row 500m rest as needed