WC 20 Sept
Monday 20
12 squats
10 push press
8 pull ups
X3
Then 20 cals air bike or 200m row
10,9,8,7,6…..1 do 10 reps wait 5 secs or take 5 breaths then do 9 and repeat until get to 1
Lunges (each leg)
Thrusters
20 KB swings
10 box jumps
10 ab roll ups
20 bicycles
X4
Tuesday 21 Sept
In 5 mins
50 goblet squats
AMRAP burpees
Rest 2 mins
In 5 mins
50 sit ups
AMRAP KB swings
Rest 2 mins
In 5 mins
50 reverse alternating lunges
AMRAP box jumps
Rest 2 mins
In 5 mins
50 single arm KB thrusters (25 each)
AMRAP press up to mountain climber
Wednesday 22 Sept
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
Thurs 23 Sept
21 Squats
21 press ups
15 squats
15 press ups
9 squats
9 press ups
3 rounds 1 minute of each
Burpees
Thrusters
Chest press
Lunges
Glute bridges
Ab extensions
Rest (1 min)
1/2 class pull up practise on squat rack
Barbell pull ups x3 AMRAP each
Negative pull ups x3 AMRAP each
1/2 class press up practise
Negative press ups 1 min
Press up hold 1 min
High plank hold 1 min
Press ups 1 min
Friday 24
12 EMOM
4 deadlifts
4 DB or BB push press
4 box jumps or squat jumps
Death by goblet - 5 rounds of each
10 goblet squats, 10 burpees
20 goblet lunges, 10 kB swings
20 goblet step ups, 30 sec plank
10 press ups, 10 deadlift high pull
Commentaires