WC 1 Nov
Bicep hold squat press x10 each side
Sumo squat bicep curls x20
Press ups x10
X3
Pulse thrusters x20
Reverse lunges x20
Sumo squat high pull x20
X3
Working in pairs 3x of each
A- 10 squats, B- squat hold
A- 10 side raises, 10 around the worlds, B- plank toe taps
A- 20 Glute bridges, 20 KB swings, B- side lunges
A-
Tuesday 2 Nov
1000 rep challenge working in pairs-
50 mountain climbers
50 pulse thrusters
20 plank toe taps
100 step ups (quick)
50 bench press
100 Glute bridges
50 lunges
20 devils press
20 alternating plank rows
30 Russian twists
10 toes to bar
Complete 2x
Mum and baby
Bird/dog with crunch
Press ups
3x10
Lunges
Glute bridges
Shoulder taps
3x20
Squats x10
Walkouts x5
Russian twists x20
X3
Wednesday 3 Nov
30s on 10s on x3 each station then move round
1- air bike, bench press
2- squats, step ups
3- good mornings, deadlifts
4- leg extension, barbell press
5- seated row, ball slams
6- walking lunges, press ups
7- arnold press, bent over row
8- man makers, bicycles
Thursday 4 Nov
30s on 10s off x3 each station then move round
1- rower, man makers
2- air bike, ball slams
3- squats, seated shoulder press
4- step ups, deadlifts
5- barbell press, alternating plank row
6- pull ups or seated row, Tricep dips
7- Glute bridges, press ups
8- plank toe taps, plank saws
Friday 5 Nov
EMOM x8
10 squats
10 press ups
EMOM x8
10 pulse thrusters
20 ab extensions
20 - 18 - 16 - 12 - 10 - 8 * 200m run after each round
1 - Single DB press (to floor each rep) + Reverse crunch
2 - Squats + glute bridges
3 - Reverse lunges + overhead press
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