WC 31 Jan
Monday 31
EMOMx8
5 down ups
5 press ups
20 mountain climbers
10 overhead squats
10 SA clean and press each side
10 front foot elevated lunges (each leg)
4x
15 heels elevated squats with DBs
15 thrusters with DBs
15 bent over row
4x
20 ball slams
20 1&1/4 rep glute bridges/hip thrusts
20 side raises
20 front plate raises
4x
Abs to finish
3x20
Reverse crunches
Plank saws
Slow bicycles
Tuesday 1 Feb
15mins AMRAP
100 Step ups/skips 21 Front Squats 21 Push Presses 100 Step ups/skips 15 Front Squats 15 Push Presses 100 Step ups/skips 9 Front Squats 9 Push Presses
Arms 7 mins
10 single arm press each arm
10 bicep curls
10 Tricep extensions overhead
10 side raises
Legs 7 mins
10 lunges each leg
10 Romanian deadlifts
10 lying leg curls
10 glute bridges
Abs 4min
10 reverse crunches
10 sit ups
10 plank side drops
Strong class
Front lunges elevated 3x8 each leg superset with dumbbell Romanian desdlifts 3x12-15
Pause squats 4x8-10
Leg extension 1 & 1/4 reps 3x12
Seated DB press 3x10
Wide grip seated row 3x12
Hammer curls 3x15
Tricep push downs or extensions on cable 3x15
Mum and Baby
20s on 10s off
Glute bridges
squats
squat hold
High plank hold
20s on 10s off
Press ups
Shoulder taps
Plank twists
Lunges
3x10
bird dog
slow bicycles
kneeling pull ins each side
Wednesday 2 Feb
EMOM x8
5 press ups
8 squats (beginners do 5)
8 thrusters (beginners do 5)
EMOM x8
5 burpees
5 long jumps
8 side to side jumps staying low legs bent
Shoulders 7mins
10 barbell press
10 side raise
10 Y raises
10 front plate raises
Legs 7 mins
10 split squats each leg (rear foot on 10/15kg black plate)
10 squat pulse
10 single leg Romanian deadlifts each side
Arms 7 mins
15 bicep curls
15 overhead Tricep extensions or Tricep dips
10 alternating single arm press each side
Thursday 3 Feb
1 min on each x3
Lunges
Barbell press
Press ups
Plank saws
6 rounds
16 Russian twists each side
16 strict press
20 bear shoulder taps
20 side lunges 10 each side
Work in pairs x3 rounds each
20 heels elevated squats on 10/15kg plate
Wall sit or squat hold
20 alternating single arm press (10 each)
Front to side raises
20 reverse lunges
Roll ups
Friday 4 Feb
In pairs 4x each
Ball slams x15
Behind head press x15
45s rest in between sets
Thrusters x15
Squat hold with weight
45s rest in between
Bent over row 2s hold at top x12
Plank hold
Front lunges from plate x8 each leg
Deadlifts practise
All together
50 glute bridges
50 squat pulse
50 bicycles
50 single leg raises (25 each side)
50 shoulder taps
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