BodyFIT Programme WC 26 August

Tuesday 27th August

in pairs

3 rounds - shoulder taps while other is working

20 shoulder press - 2.5kg plates

20 side raises - 1.25kg plates

20 around the worlds - 1.25kg plates

20 bent over row (barbell)

3 rounds - toes to bar while other is working

20 Glute bridges

20 Squats

20 Barbell press

20 Crossbody crunches

3 rounds - plank while other is working

20 squat jumps

5 down ups

20 lunges

20 russian twist

20 toes to bar (lying down)

BodyFIT Strong

Deadlifts 5x5

Squats 5x5

Pull ups

Single arm row

Barbell press

Wednesday 28th August

2 rounds banded

50 glute bridges

20 clams on each leg

20 side steps each side

20 fire hydrants each side

20 squats with band

12 AMRAP

15 barbell press

15 press ups

15 weighted glute bridges

15 tricep extensions

15 bent over row

12 AMRAP

20 toes to bar (lying on floor)

20 squats

20 seated shoulder press (2.5kg plates or more)

20 crossbody crunches

20 side squats

Thursday 29th August

30min AMRAP in pairs - split reps

1 - Strict press x100, Get ups x100

2 - Squats x100, Shoulder taps x400

3 - Press ups x100, Steps ups x400

Banded work - 20 glute bridges, 20 side steps x3 straight into abs:

20 crossbody crunches, 10 ab extensions, 10 side plank crunches each side x3

If time at the end in 3 teams (race)

1 person bear crawl from one side of gym to other and back then switch

Plank walkouts one side of gym to other and back then switch

Lunges

Inch worms

1x

Beginners

Banded 3x - 10 glute bridges, 10 squats

Single arm row 10 each side, single arm press 10 each side - 3x

Lunges x10 each leg, press ups x10 - 3x

Barbell press x10, squats x10 - 3x

Plank walkouts from one side of gym to other and back then bear crawls 2x each

Abs - crossbody crunches x10, ab roll ups x10 - 3x

Friday 30th August

20-18-16-14-12

Seated DB press (on floor)

Squats

Press ups

Glute bridges

3 rounds for time

10 single leg glute bridges

10 plank row (each side)

8 double lunges each leg (all the way down, half way up then back down & all the way up = 1 rep)

Abs -

crossbody crunches x20

ab extensions x10

3 rounds

scissors x20

knee to elbow x20

3 rounds

Saturday 31st August

EMOM x8

10 squats

10 in/out jumps

10 lunge jumps (or normal lunges)

EMOM x8

10 barbell press

10 bent over row

10 squat jumps

4 rounds

20 glute bridges

10 press ups

10 lunges

10 toes to bar

10 ab roll ups

If time at end competition like on Thursday in 3 teams