MONDAY 13 SEPT
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
TUESDAY 14 SEPT
10 deadlifts
5 down ups
10 squats
5 down ups
10 barbell press
5 down ups
10 RDLs
Rest 2 min and repeat x3 total
1x50 glute bridges
1 min of each x3
Bent over row
Rocky press
Side raises
Side squats
Strong
Deadlifts
Squats
Deficit lunges
Barbell press
Negative pull ups
Wednesday 15 Sept
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
Thursday 16 Sept
4x8 deadlifts working up to heavy for final set 4-6 reps
3x8 SA shoulder press
Arms 2mins work 30s rest - 4x
10 barbell press
10 press ups
10 bicep curls
10 around the worlds
Quads 2mins work 30s rest - 4x
10 warrior squats
10 squats
10 lunges
Glutes 2mins work 30s rest - 4x
20 glute bridges
10 curtsy lunges each leg
10 kickbacks each leg
Abs - 3x
10 lying toe taps
10 plank toe taps
20 Bicycles
Friday 17 Sept
Press up practise - 1 min of each
High plank hold
Negative press ups
Press up holds
Press ups
8 mins work
10 Db thrusters
10 squats
5 burpees
1 min of each x2, 45s x2
Squats
Lunges
Sumo deadlift high pull
Down ups
Barbell press
Glute bridges
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