Wednesday 12.13.17 Rail Yard Fitness
Warm-up PARTNER UP!! Rolling 100’s- 5 rounds each- row to 100, every meter over and under=burpees Metcon (AMRAP – Rounds and Reps) 7 AMRAP- “The Ball” 7 wall balls 7 ball sit ups 7 OH ball lunges 1 min rest 7 AMRAP- “The Bell” 7 KB swings 7 goblet squats 7 russian twist 1 min […]
Monday 12.11.17 Rail Yard Fitness
Warm-up 9 AMRAP 9 inchworms 100 m run 9 jumping jacks 9 squat jumps Metcon (AMRAP – Rounds and Reps) 9 AMRAP- barbell 9 cal row 9 push press 9 bent over row 9 chest press (on floor) 1 min rest 9 AMRAP- dumbbell 9 jumping lunges (L+R=1) 9 front squat 9 weighted left lateral […]
Saturday 12.9.17 Rail Yard Fitness
Warm-up Bike vs plank 5 cal on bike, while partner holds plank x4 Metcon (AMRAP – Reps) Run 200 m in :90, then 1 min KB deadlift 1 min box jumps 1 min DB thruster 1 min plank thrust 1 min pull ups 1 min rest X 4
Friday 12.8.17 Rail Yard Fitness
Warm-up 20 knee hugs 20 frankensteins 20 scales 20 lunges Then, 5 AMRAP 10 squat jumps 10 lateral hops 10 back and forth hops 10 tuck jumps Metcon (AMRAP – Reps) TABATA 2 min elevated box push up :30 rest 2 min row :30 rest 2 min Sumo deadlift high pull :30 rest 2 min […]
Thursday 12.7.17 Rail Yard Fitness
Warm-up 20 knee hugs 20 frankensteins 20 scales 20 lunges Then, 5 AMRAP 10 squat jumps 10 lateral hops 10 back and forth hops 10 tuck jumps Metcon (AMRAP – Reps) TABATA 2 min elevated box push up :30 rest 2 min row :30 rest 2 min Sumo deadlift high pull :30 rest 2 min […]
Wednesday 12.6.17 Rail Yard Fitness
Warm-up 5 AMRAP 20 jumping jacks :20 plank hold 20 squats :20 plank hold 20 calf raises 20 plank hold Metcon (AMRAP – Reps) 5 Rounds 10 burpees 15 deadlifts 4 rounds 10 push ups 15 jump ropes 3 rounds 10 knee raises 15 kettlebell swings 2 rounds 10 thrusters 15 wipers 1 rounds 400 […]
Monday 12.4.17 Rail Yard Fitness
Warm-up 8 AMRAP :40 lunges :20 rest :40 sit ups :20 rest :40 squat jumps :20 rest :40 spidermans :20 rest Metcon (AMRAP – Reps) 10-1, then up again for 22 AMRAP Calorie on row KB high pull Box jumps KB goblet lunges
Saturday 12.2.17 Rail Yard Fitness
Metcon (AMRAP – Rounds and Reps) 26 AMRAP 400 meter row 10 bicep curls 50 ft. plank walk 10 goblet squats 50 ft lunge walk 10 bent over row
Friday 12.1.17 Rail Yard Fitness
Warm-up 10 AMRAP 5 cal bike sprint 10 mt climbers 15 squats 20 plank thrust 50 ft. jog Metcon (AMRAP – Reps) 1 min KB pulls 1 min Plate on and offs 1 min wide biceps 1 min weighted side lunges 1 min tricep extension 1 min rest X 4
December 2017 Programming Breakdown
