Volume week at the gym this week which means more reps, more cardio
Monday 5 June
EMOM x6
Thrusters x10
DB squats x10
EMOM x6
Press ups x8
Lunges x16
EMOM x6 (in pairs one works one rests, 3 rounds each)
Devils press
10 deadlifts, 30 KB swings
then complete 5 rounds of
- 10 barbell press
- 10 down ups
- 10 ab extensions
After 5 rounds complete 10 deadlifts and 10 KB swings
Tuesday 6 June
EMOM x4
10 burpee over bar
EMOM x6
8 deadlifts
8 reverse lunges (4 each)
EMOM x6
8 clean and press
10 ab extensions
20 DB squat pulses, 20 banded glute bridges
then complete 5 rounds of
10 thrusters
10 renegade rows
10 DB plank pull through
once 5 rounds complete
20 squat pulses, 20 banded glute bridges
Wednesday 7 June
EMOM x6 in pairs (3 rounds each one work one holds plank)
BB thrusters for the minute then swap
EMOM x6 all together
10 squat jumps
10 lunges
working on own or in pairs
10-15-20-15-10
Ball slams
DB squats
Press ups
Reverse crunches
Mountain climbers
Arms burner 3x10
Side raises
Bicep curls
Tricep dips/extensions
Thursday 8 June
working on own or in pairs
10-15-20-15-10
Down ups
Ball slams
Box jumps
Tricep dips
Air bike (calories 10/15/20/15/10)
Arms burner 3x10
Side raises
Bicep curls
Front raises
Leg burner 3x10
Glute bridges/hip thrusts
Banded abductors
Squat pulse
Friday 9 June
10 deadlifts, 30 KB swings
then complete 5 rounds of
- 10 RDL
- 10 burpee over bar
- 10 butter fly sit ups
After 5 rounds complete 10 deadlifts and 30 KB swings
EMOM x8
8 press ups
8 squat jumps
EMOM x8
5 DB snatches each side
8 plate ground to overhead
Finisher
1 person on air bike completes 15 cals, then all move round exercises (depending on numbers depends on how many exercises)
CALORIE BURNNNN 6.15am
45:20 x3
Spin bike
Down ups
Squat jumps
45:20 x3
Spin bike
Box jumps
Burpees
45:20 x3
Spin bike
Thrusters
Ball slams
Comments