Monday open gym
10 cal air bike
10 thrusters
10 lunges
10 plank row
10 press ups
X5
10 barbell press
10 side raises
10 bent over row
X4
10 ball slams
10 box jumps
500m row
X4
Tuesday 31 August
Indoor circuit 40s on 20s off
Bench press
Steps ups
Barbell press
Leg extensions
Bicycles
Cable pulldown
Seated row
Tricep dips
Outdoor
Shuttle runs
Walking lunges
Handstand or plank hold
Thrusters
Skipping
Quick step ups
Scissors
Ab extensions
Strong
Sumo deadlifts
Bench press
Negative pull ups
Single leg squats
DB shoulder press
Kas Glute bridges
Wednesday 1 Sept
40s on 20s off
Indoor
Rower
Press ups
Squats
Tricep dips
Barbell pull ups
RDLs
Seated row
Man makers
Outdoor
Long jumps
Skipping
Ball slams
Db clusters
Down ups
Barbell press
Leg raises
Plank in/out
Thursday 2nd
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 3 Sept
40s on 20s off
Indoor
Rower
Bench press
Barbell pull ups
Step ups
Cable lat pulldown
Seated row
DB Clusters
Alternating plank rows
Outdoor
Burpee over bar
Walking lunges
Skipping
Shuttle runs
Inchworm to plank twist
Scissors
Ab extensions
Wall sit
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