Strength week!
Monday 24th Feb
EMOM x8
10 squats
20 shoulder taps
EMOM x8
10 barbell press
10 press ups
5 rounds
10 bent over row
20 glute bridges
20 crossbody crunches
16 lunges alternating
Abs work - 30 russian twist, 30 flutter kicks - 4x
Tuesday 25th Feb
5 rounds
Squats x8
Single arm press x8 each arm
Glute bridges x12
5 rounds
barbell press x12
press ups x12
Lunges x8 each leg
5 rounds
single glute bridges x15 each leg
bent over row x12
knee to elbow x20
Abs - crossbody crunches, leg raises 30 secs of each with 20 sec rest - 4x
Beginners - same but go through each one individually first then get them to work through it on
their own and complete 3 rounds of each on their own
Wednesday 26th February
in pairs 4 rounds of each
Squats x10
side squats
Single arm press x8 each side
press ups
Lunges x8 each side
get ups
Bent over row x12
Shoulder taps
Plank row x12 each side
plank
lying leg curls x12
down ups
Thursday 27th February
All 15 min amrap
Shoulder taps x20
Crossbody crunches x20
Barbell press x10
Side raises x20 (2.5/1.25kg plates)
Squats x10
Down ups x5
In pairs -
Ball slams x15
Behind head press x15
Repeat 4x with 45 rest in between sets
Thrusters x12
Squat hold with weight
4x with 30sec rest in between sets
Single leg squats x10 each leg
Side lunges x10 each leg
4x
Friday 28th February
16x front lunges (8 each side)
Squat hold count to 30
4x
Front foot elevated reverse lunges x8 each leg
Lying leg curls x12
4x
Bent over row x12
Plank row x10 each side
4x
Pull ups with band or plank rows or barbell pull ups x12
Rest while partner completes
4x
Side raises x15
Around the worlds x15
45s rest in between sets (lighter weight)
Abs - hollow body holds x20s, plank hold 20s - 4x
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