BodyFIT WC 18 Nov 2019

Volume/Conditioning week

Monday 18th Nov

20/18/16/14/12/10

Squats

Shoulder taps

Plank twists

Lying toes to bar

Bent over row

EMOM x8

10 lunges (5 each side)

10 press ups

EMOM x8

10 in/out jumps

8 down ups

plank hold

ALL - 50 GB, 50 Side steps, 20 each side side kicks x1

Tuesday 19th November

20min AMRAP in pairs one rest one works

P1 - 10 barbell press

P2 - 10 goblet squats

P1 - 10 lunges

P2 - 10 press ups

P1 - 10 down ups

P2 - 10 KB swings

P1 - 10 reverse crunches

In pairs work through 5 rounds each:

10 toes to bar

10 side lunges (5 each side)

10 toes to bar

10 glute bridges

10 ab extensions

10 bent over row

BodyFIT STRONG -

Pull ups 4x AMRAP

Deadstop squats 3x6-8

Deadlifts 3x6-8

DB shoulder press 3x6-8

Wide lat pulldown 3x10-12

BodyFIT Beginner -

In pairs 4 rounds of each

10 side squats each side

barbell press

20 glute bridges

press ups

20 bent over row

get ups

20 crossbody crunches

down ups

Wednesday 20th November

EMOM x8

10 bent over row

10 squats

plank hold

EMOM x8

10 lunges

20 in/out jumps

15-20min 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

Thursday 21st November

BodyFIT Beginner (same as Tuesday)

BodyFIT -

5 rounds in pairs

20 over bar burpees (take in turns)

10 lunges DB above head (right arm/left leg)

10 press ups

10 lunges DB above head (left arm/right leg)

20 KB swings

Rest 3-4min once finished

21-15-9

Down ups

Single arm DB press (right arm)

Bear crawl shoulder taps

Single arm DB press (left arm)

ALL - 10 roll ups, 20 crossbody crunches

Friday 22nd November

in teams of 3s - 10min AMRAP on each one (time permitting)

1 - 6x pull ups, squats, down ups

2 - 10x ball slams, barbell press, ab extensions

3 - 30s standing spin bike, wall sit, TRX row

4 - 10 prone DB row on bench, plank hold, press ups