BodyFIT WC 13th May 2019

Conditioning week

Monday 13th

EMOM x6

10 squats

10 side lunges

20 shoulder taps

EMOM x8

10 barbell press

10 press ups

10 roll ups

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

1 - Strict press x100, Get ups x100

2 - Squats x100, Shoulder taps x400

3 - Press ups x100, Steps ups x400

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

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

BodyFIT STRONG

Deadlifts (sumo) 5x5

Pull up progression

Squats 5x5

DB shoulder press 5x5

Seated row 3x8-10

Saturday 18th

BodyFIT Beginners

work on lunge technique

work on press up technique

work on squats

Lunges x10 each

Squats x10

Press ups x10

3 rounds

Barbell press x10

Shoulder taps x10

3 rounds

Pairs -

wall sit, squat jumps

plank walkouts, crossbody crunches

BodyFIT

6 rounds for time

16 russian twist each side

16 strict press

20 bear shoulder taps (knees bent off floor like bear crawl without the crawl)

20 side lunges (10 each side)

12min AMRAP

15 goblet squats

15 press ups

15 glute bridge

15 toes to bar (lying)