Conditioning week
WC 5th August 2019
Monday 5th August
3x teams - 1st team has to finish 10 down ups each before everyone moves round
each team does 3 rounds
1st team
10x down ups (everyone)
2nd team
step ups
3rd team
squats
————
1st team
20 in/out jumps
2nd team
press ups
3rd team
lunges
————-
Everyone -
10 barbell press, 20 glute bridges, 20 bent over row x3
20 shoulder taps, 20 knee to elbow, 20 ab extensions x3
Tuesday 6th August
Repeat 3x
10 barbell press
5 jump squats
10 squats
5 jump squats
10 bent over row
5 jump squats
10 lunges
5 jump squats
10 high knees
5 jump squats
45sec rest
Pairs - 3x each
20 in/out jumps 20 star jumps
plank hold wall sit
20 high knees 10 get ups
reverse plank hold shoulder taps
BodyFIT Strong
Deadlifts 5x5
Barbell press 4x6-8
Chest press 4x8-10
Squats 5x5
Seated wide row 4x8-10
If time stiff leg deadlifts 3x10-12
Wednesday 7th August
20 high knees 10 high knees
10 barbell press 10 squats
18 high knees 8 high knees
10 press ups 10 lunges
16 high knees 6 high knees
10 barbell press 10 squats
14 high knees 4 high knees
10 press ups 10 lunges
12 high knees 2 high knees
10 bb press 10 squats
6 down ups ALL -
15 bent over row 20 cross body crunches
5 down ups 20 scissors
15 glute bridges 20 flutter kicks
4 down ups x3
15 bent over row
3 down ups 20 banded gb
15 glute bridges 20 banded side steps
2 down ups 20 banded squats
15 bent over row x3
1 down up
15 glute bridges
Thursday 8th August
in pairs 30min amrap
1 - 80 lunges, 80 squat press
2 - 80 glute bridges, 80 press ups
3 - 80 bent over row, 80 squat jumps
(I go you go, 10 reps each until 80 reps is reached then move on)
Keep repeating for 30mins
Once 30mins is up stay in pairs and keep working until 7.20pm
1 - 80 ab extensions, hold plank
2 - 80 crossbody crunches, wall sit
3 - 80 scissors, reverse plank hold
4 - 100 shoulder taps, rest
Friday 9th August
6 rounds for time
20 russian twist
15 strict press
20 bear shoulder taps
10mins amrap
15 goblet squats heels elevated
15 press ups
15 glute bridges
15 ab extensions
10mins amrap
10 lunges
10 in/out jumps
10 bent over row
20 crossbody crunches
Saturday 10th August
1 - 50 high knees, 10 press ups, 10 ab extensions
2 - 50 star jumps, 20 glute bridges, 20 sumo squats
3 - 10 down ups, 20 chest press, 20 shoulder taps
repeat each 3x and then move on
1 - 20 squat jumps, 10 toes to bar, 10 goblet squats heels elevated
2 - 5 get ups, 20 bear shoulder taps, 20 toe taps
3 - 10 lunge jumps (or normal lunges), 10 bent over row, 10 russian twists
3x
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