Thursday Feb 22nd

Mains 20 minutes GOAT time ( work on 1-2 skills you want to improve on ) Remaining time Mobility session ( Focus on 2-3 body parts )

Wednesday Feb 21st

Mains 0-10 minutes For time well sort of… 75 push-ups on DB (QUALITY) Every break = 10 T2B Workout @ 10 minute mark – Finish Run 1.6km rest 4 minutes Run 1.2km rest 3 minutes Run 800m rest 2 minutes Run 400m rest 1 minute Run 200m   RookieFit Row 1km Row 800m Row 600m […]

Tuesday Feb 19th

Mains Five 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds. Men: 85kg squat, 36-in. box Women: 55kg. squat, 30-in. box Score = calories rowed each round   RookieFit 14 minute AMRAP 20 push-ups 20 db deadlift 200m run   rest 3 x 20 ab mat sit-ups

Monday Feb 19th

Mains Hang power snatch 3-3-3-3   Workout 10 minute AMRAP 16 Alt db snatches 22.5/15 30 double unders   RookieFit Skill Kettlebell swing 4 x 10 reps Workout 8 minute AMRAP 10 db push press 20 squats

Saturday Feb 17th

Mains 5 Rounds for time of: 400m Run 4 Squat Cleans 90/65 1 Round of “Mary”  / Scaled 1 Round Cindy   RookieFit 16 minute AMRAP In pairs complete 100 squats 100 push-ups 100 mountain climbers 100 kettlebell swing 200m run after each movement tag team movement, run together.  

Friday Feb 16th

Mains Front squat 4 x 5 Power snatch TNG 4 sets of 10 reps Bicep curls 3 x 8 reps   RookieFit Deadlift 3 x 10 reps Press 3 x 10 reps Back squat 3 x 10 reps Plank 2 x 60 seconds

Wednesday Feb 14th

Mains 2 working sets 5 push press + 3 push jerk + 1 split jerk Tricep kickbacks 3 sets of 8 Workout 5 Rounds 10 Shoulder to overhead 70/50 12 Toe 2 Bar   RookieFit 4 x 3 minute AMRAP with 1 minute rest between rounds. 5 sumo deadlift high pull 7 push-ups 9 step- […]

Tuesday Feb 13th

Mains Fitness Test 8 minutes to complete 3 Rounds 7 burpees over db 7 wall ball 3 Rounds 9 burpees over db 9 wall ball 12 minutes to complete 3 Rounds 11 burpees over db 11 wall ball 16 minutes to complete 3 Rounds 13 burpees over db 13 wall ball 20 minutes to complete […]

Monday February 12th

Mains 3 working sets 2 power cleans + 1 hang power clean   Workout 27-21-18-15-12-9-6-3 Sumo deadlift high pull 40/30 Push-ups on dumbells   RookieFit Skill Skipping (double under?) Time trails 1km row rest 500m row  

Saturday Feb 10th

Mains ‘T’ 5 rounds for time of: 100-meter sprint 10 squat clean thrusters 15 kettlebell swings 100-meter sprint Rest 2 minutes RX 50/35   RookieFit Buy in 200m run 21-15-9 Dumbell thruster Burpee over dumbell Buy out 200m run