Rough-House Fitness WORKOUTS

01

THOR

For Time:

  • Run 1 mile

  • Crunches for 5 minutes

  • Kettlebell Swings x 25 reps with 80lbs

  • Incline Dumbbell Press x 10 reps with 80lbs

  • Row 25 Calories

  • Goblet Squats x 20 reps with 80lbs (Either KB or DB)

  • Upright Rows with 100lbs (Either sandbag or barbell)

02

THE EIGHTIES

For Time:

  • Reps: 20-15-10

  • Incline Dumbbell Bench Press 80lbs

  • Kettlebell Swings w/ 80lbs

  • Bike or Air Dyne for Calories

03

CAPTAIN AMERICA

For Time:

  • Push-Ups x 100

  • Air Squat x 100

  • Lunges x 100 (50 each leg)

  • Bear Crawl 100m

  • Burpees x 25

  • Run 400m

  • Sit-Ups x 100

  • Note: has become our workout for the 4th of July since 2014

04

KING OF GONDOR

For Time:

  • Reps: 20-15-10

  • Row or Air Dyne for Calories

  • Dumbbell Thrusters w/ 45lbs

  • Deadlift with 225lbs

  • Upright Rows with 70lbs Sandbag (Or 70lbs barbell)

05

x100

For Time: Choose one or two of these for a workout.

  • Kettlebell Swings with 30lbs - 80lbs x 100

  • Air Squats x 100

  • Push-ups x 100

  • Bench 95lbs -135lbs x 100

  • Squat 95lbs - 135lbs x 100

06

Gotham Needs you

Complete 2 - 4 Rounds:

  • Bench Press x 15

  • Pull-ups x 10

  • Bent-Over Rows x 10 (Use sand bags, DB, KB, or Barbell)

  • Sit-Ups x 30

  • Run 0.5 mile

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