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So far ADF Fitness Admin has created 91 blog entries.

Workout of the Day #76

2017-12-11T09:57:38+00:00 December 11th, 2017|Cardio, Fitness, Health, Weights, WOD|

40 Minute AMRAP: 60 Double Unders 50m Farmers Carry (32/24 kg) 40 Air Squats 20 Push-ups 10 Chest to Bar Pull-ups 5 Burpees WARM UP: Calf Stretch Samson Stertch Torso Rotation 3 Rounds: 10 second Active Shoulder Hang 10 x Glute Bridge 10 x Toes to bar 10 x Broad Jumps 10 x Dumbbell push press (15/10 kg) Run 200m SCALING: Change double unders to 120 single skips Reduce weight of Farmers Carry Lunges [...]

Workout of the day #75

2017-12-08T09:35:52+00:00 December 8th, 2017|Cardio, Fitness, Health, Weights, WOD|

5 Rounds for time: 20 Overhead Squats (42/30 kg) 20 Power Cleans (42/30 kg) 20 Push ups Run 400m WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Torso Rotations Thoracic Bridge 3 Rounds: 10 x Jumping Lunges 5 x Medicine Ball Cleans (20/14 lbs) 5 x Medicine Ball Thrusters 10 sec Active shoulder hang Jog 200m SCALING: Reduce weight of OH Squat or change to front Squat Reduce weight of Power Clean or change to [...]

Workout of the Day #73

2017-12-01T10:58:47+00:00 December 1st, 2017|Cardio, Fitness, Health, Weights, WOD|

For Time: 60 Burpees 50 Kettlebell Swings (24/16 kg) 40 Pull-ups 30 Handstand Push-ups 20 Toes-to-bar 10 Bar Muscle Ups WARM UP: Calf Stretch Samson Stretch Chest Stretch 3 Rounds: 5 x Inch Worm Push-up 10 x V-ups 10 seconds Handstand hold (against wall) 10 x Kipping Swings 10 x Glute Bridge Row 200m SCALING: Reduce weight of kettlebell Do Banded Pull-ups or Jumping Pull-ups Dumbbell Shoulder Press instead HSPUs Knees-to-elbows replace Toes-to-bars [...]

Workout of the Day #71

2017-11-24T09:36:27+00:00 November 24th, 2017|Cardio, Fitness, Health, Weights, WOD|

21-15-9: Handstand Push-ups Muscle-ups WARM UP: 10 x Forward/Backward single arm rotations 20 x Torso Rotation 3 Rounds: 20 Second Active Shoulder Hang 5 Toes-to-bar 10 x Push-ups Row 200m SCALING: Reduce Reps to 15-12-9 or 12-9-6 for both or either movement Replace Handstand Push-ups with Pike Handstand Push-ups or Dumbbell Shoulder Press Replace Muscle Ups with Chest-to-Bar Pull-ups or Banded Pull-ups

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