Monday 11 Oct
10 to 1
Kettlebell swings
Thrusters
20s on 10s off
Press ups
Lunges
Barbell press
Bent over row
Sit ups
x4
Arm burner x4
10 tricep extensions
10 bicep curls
10 around the worlds
10 front and side raises
Tuesday 12 Oct
Pairs - you go I go (has to be done each)
400m run (barn and back twice)
50 overhead plate walking lunges
50 deadlifts (bar, DB/KB)
40 DB step ups
40 KB swings
30 press ups
30 sit ups
20 burpees
20 box jumps
10 BB OR DB thrusters
10 pull ups
400m run
Strong
Negative pull ups 3x5-6
Cable lat pulldowns 3x10-12
Deadlifts 4x5-6
Hip thrusts 3x10
Constant tension hip thrusts 3x15
DB shoulder press 3x6-8
Tricep dips feet up 3x10
Wednesday 13 Oct
3x
20 plank toe taps
20s wall sit or squat hold
10x bicycles
5x plank walk outs
20x lunges
8 rounds (alternating)
2min work 1 min rest
12x squats
12x SA press (each arm) or SA shoulder taps each arm
12x devils press or burpees
12x lunges (total)
Banded - 4 rounds
20 Glute bridges
10 clams each side
10 side steps each side
10 squat pulse
Thursday 14 Oct
1 min on each (20s rest in between) - x3
Lunges
Barbell press
Glute bridges
Deadlifts
Working with person next to you partner A and partner B
A - 10 squats, 10 ab extensions
B - KB / DB swings
x4 each
A - 30 russian twists, 10 burpee over bar
B - shoulder taps
x4 each
A - 10 chest press, 10 bent over row
B - Db thrusters
x4 each
To finish
20 side reaches, 20 scissors, 20 flutter kicks, 20 plank saws
Friday 15 Oct
Working in pairs 3 rounds of each
1 - 10 barbell press (heavy), inchworms
2 - 10 press ups, bent over row
3 - 10 lunges each leg, squat jumps
4 - 10 romanian deadlifts, long jumps
5 - 10 DB thrusters, front and side raises
Arm burner x3
10 BB curls
10 tricep extension
10 side raises
10 around the worlds
Glute burner x3
20 glute bridges
20 fire hydrants
20 clams
Abs x3
20 ab extensions
20 scissors
10 roll ups
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