WC 4 Oct
Monday
EMOM X6
10 squats
10 side lunges
20 shoulder taps
Pairs
One does sit ups while partner working
10 lunges
10 press ups
10 bent over row
3x
One does toes to bar while partner working
20 barbell press
20 shoulder taps
20 side raises
3x
One does inchworms while partner working
30 Glute bridges
30 Russian twists
30 banded side steps
3x
Tuesday 5 Oct
3x
10 single leg Glute bridges
10 Bulgarian split squats each leg
8 double lunges each leg
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
Wednesday 6 Oct
in pairs 4 mins on each station (one pair on each station)
1 -
Squats (with DB or on squat rack) x10
Barbell press x10
2 -
Leg extension machine x12
Reverse alternating lunges x16
3 -
Single arm shoulder press x8 each
Shoulder taps x20
4 -
Ball slams x10
Seated cable row x10
5 -
Step ups onto box x16 (8 each leg - one leg at a time)
Glute bridges x12
6 -
Press ups x10
Bent over row x12
7 -
Tricep dips x10
Thrusters x12
Thursday 7 Oct
30s on 10s off 3 rounds then move round
1 - Db clusters, get ups
2 - In/out jumps, step ups
3 - low squats onto step, hand release press ups
4 - step ups onto box, rocky press
5 - alternating plank row, jumping jacks
6 - long jumps, skipping
7 - scissors, plank side walks
Friday 8 Oct
40 secs on 20 secs off
Inside
1 - Seated row
2 - Barbell press
3 - Squats
4 - Elevated press ups
5 - Rower
6 - Air bike
7 - Barbell pull ups
8 - Leg extension
Outside
1 - Skipping
2 - Kettlebell swings
3 - Ball slams
4 - Box jumps
5 - Toes to bar
6 - Bicycles
7 - Press up to shoulder tap
Comments