Monday 6 December
10 shoulder press, rest 5 sec/take 5 breaths then do 9 etc until 1
Repeat with squats
4 rounds of each
1 - 10 bulgarian split squats, 10 deadlifts
2 - 20 glute bridges, 20 KB swings
3 - 10 step ups each leg, 10 lying leg curls with DB
4 - 10 side raises, 10 around the worlds, 10 rear delt fly
Tuesday 7 December
21 squats 21 barbell press
21 press ups 21 reverse crunches
15 squats 15 barbell press
15 press ups 15 reverse crunches
9 squats 9 barbell press
9 press ups 9 reverse crunches
3 rounds 50s on each 10s in between
Thrusters
Chest press
Lunges
Shoulder taps
Glute bridges
Ab extensions
1/2 class pull up practise on squat rack - barbell pull ups x3 AMRAP then negative pull ups x3 AMRAP
1/2 class press up practise
Negative press ups 1min, Press up hold 1 min, High plank hold 1 min, press ups 1min
Mum and Baby
21 squats 21 shoulder taps
21 press ups 21 reverse crunches
15 squats 15 shoulder taps
15 press ups 15 reverse crunches
9 squats 9 shoulder taps
9 press ups 9 reverse crunches
3 rounds 30s on 15s off
Squat hold
glute bridges
slow crunches
heel taps
Strong
5x5 bench press
5x5 barbell press
4x6-8 deadstop hip thrusts
3x8 each leg bulgarian split squats
3x8 romanian deadlifts
3x10-12 seated row
Pull ups if time
Wednesday 8 December
4 mins on each station - 1 pair per station
1 - 150m rower, 12 press ups
2 - 7 cals air bike, 12 ball slams
3 - 12 squats, 12 db shoulder press
4 - 12 step ups total, 12 barbell press
5 - 12 seated cable row, 12 bent over row
6 - 12 walking lunges each leg, 12 reverse crunches
7 - 12 thrusters, 12 plank toe taps total
Thursday 9 December
Working in pairs 3 rounds of each
1 - 10 barbell press (heavy), inchworms
2 - 10 press ups, bent over row
3 - 10 lunges each leg, squat jumps
4 - 10 romanian deadlifts, long jumps
5 - 10 DB thrusters, front and side raises
Arm burner x3
10 BB curls
10 tricep extension
10 side raises
10 around the worlds
Glute burner x3
20 glute bridges
20 fire hydrants
20 clams
Abs x3
20 ab extensions
20 scissors
10 roll ups
Friday 10 December
3x
20 plank toe taps
20 lying toe taps
20 banded glute bridges
20 banded side steps
20 lunges
8 rounds (alternating)
2min work 1 min rest
12x squats
12x barbell press
12x side squats
12x long jumps or burpees
Banded - 4 rounds
20 Glute bridges
10 clams each side
10 side steps each side
10 squat pulse
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