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
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