RDM GYM 300/400 June 2020

RDM 4th Block – 300/400

Session 1 GYM – 300

Movement

3 rounds

6 Glute Bridges

4 inch worms

10 calorie row

Muscle

5 rounds

5 back squats

10 lunges each leg

Heart

3 rounds

20 calorie row

10 Deadlift (light to moderate)

8 push ups

Finisher

1 min max cals on rower or bike

Session 2 GYM – 300

Movement

3 rounds

12 shoulder taps

12 bench dips

Muscle

6 Round

7 Push ups

7 Bench press

7 KB swings

Heart

6 rounds

7 cal bike

5 DB curl & press

5 DB thrusters

Session 3 GYM – 300

Movement

5 min row

5 min bike

Into 3 rounds

5 inch worms

5 KB swings

Muscle

5 rounds

8 Hanging knee raises

8 Bench dips

8 Back or Front squats (front preferred if you have the mobility)

Heart

Once through

50 sit ups

40 KB swings

30 Shoulder taps

20 Burpees

Session 4 GYM – 300

Movement

2 rounds

15 cal row

24 shoulder taps

Muscle

6 rounds

5 bench press

5 push ups

8 DB curl & press

Heart

6 rounds

8 DB snatch

10 Mountain climbers

1 max effort plank

Session 1 GYM – 400

Movement

4 rounds

6 Glute Bridges

5 inch worms

10 calorie row

Muscle

6 rounds

5 back squats

12 lunges each leg

Heart

4 rounds

22 calorie row

10 Deadlift (light to moderate)

8 push ups

Finisher

4 min max cals on rower or bike

Session 2 GYM – 300

Movement

4 rounds

12 shoulder taps

12 bench dips

Muscle

7 Round

7 Bench press

8 Push ups

10 KB swings

Heart

7 rounds

8 cal bike

5 DB curl & press

5 DB thrusters

Finisher

3 mins max shoulder taps

Session 3 GYM – 300

Movement

5 min row

5 min bike

Into 5 rounds

5 inch worms

5 KB swings

Muscle

6 rounds

10 Hanging knee raises

10 Bench dips

10 Back or Front squats (front preferred if you have the mobility)

Heart

Once through

60 sit ups

45 KB swings

35 Shoulder taps

20 Burpees

Session 4 GYM – 400

Movement

3 rounds

16 cal row

26 shoulder taps

Muscle

7 rounds

5 bench press

5 push ups

8 DB curl & press

Heart

7 rounds

8 DB snatch

12 Mountain climbers

1 max effort plank

Finisher

1 min max push ups