Monday 27
5 rounds
20 squats
20 alternating lunges
20 split squats
10 squat jumps
3 rounds 45s on 15s off
Chest press
Thrusters
Press ups
Glute bridges
Warrior squats
Ab extensions
3x
20 shoulder press
20 side raises
20 around the worlds
20 bicep curls
Tuesday 28 Sept
AMRAP 10 minutes
5 deadlifts
10 goblet squats
5 push press
10 barbell press
5 press ups
10 reverse crunches
In pairs
20-18-16-12-10-8 (5 burpees after each round)
1- single DB press and reverse crunches
2- squats and Glute bridges
3- reverse lunges and shoulder taps
Wednesday 29
3x6-8 Sumo deadlift
3x6-8 SA shoulder press
Pairs 4 rounds
7 devils press
Toes to bar
7 man makers
Ab extensions
7 DB clusters
Lunges
7 deadlifts
Bent over row
7 sumo deadlifts
Underhand bent over row
Thursday 30
In pairs
Partner A
10 thrusters
10 lunges
10 press ups
Partner B does down ups until partner A finishes then swap
4 rounds
.
Partner A
5 man makers
10 squats
5 SA clean and press each arm
Partner B
inchworm to squats (as you walk in and stand up squat)
4 rounds
.
Partner A
10 cal air bike or 300m row
10 box jumps
10 ball slams
Partner B
Froggers
4 rounds
Friday 1 October
30 min AMRAP in 3s - 2 work 1 rest (total reps)
1- strict press x100, down ups/burpees x100
2- squats x100, shoulder taps x400
3- press ups x100, step ups x400
Glutes and abs
20 Glute bridges
20 ab extensions
20 clams (10 each side)
20 bicycles
20 scissors
20 Russian twists
3 rounds
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