Conditioning week
Monday 13th
EMOM x6
10 squats
10 press ups
20 shoulder taps
EMOM x8
10 barbell press
10 lunges
5 ab extensions
for time - 3 rounds
20 in/out jumps
20 glute bridges
20 knee to elbow
10 down ups
Tuesday 14th
30min AMRAP in pairs 10 reps each - one person does one exercise
1 - Strict press x10, Get ups x2
2 - Squats x10, Shoulder taps x2
3 - Press ups x10, Steps ups x2
4 - Lunges x10, Plank x2
5 - Bent over row x10, wall sit x2
Wednesday 15th
In pairs
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
Finisher - 50 glute bridges, 50 side steps, 50 lunges, 50 shoulder taps
Friday 17th
In pairs (one works one rests)
35min amrap
10 barbell press
10 goblet squat
10 lunges
10 press ups
10 down ups
run 200m
10 kb swings or sumo squats
BodyFIT STRONG
Deadlifts (sumo) 5x5
Pull up progression
Squats 5x5
DB shoulder press 5x5
Seated row 3x8-10
Saturday 18th
EMOM x6
10 barbell press
10 squats
plank hold
EMOM x6
10 lunges
20 in/out jumps
20min amrap in pairs - one works, switch then move on
20 glute bridges - plank
20 toes to bar - wall sit
10 press ups - squat hold
40 shoulder taps - side plank hold (switch sides at 20 reps)
5 down ups - rest
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