This week we are bringing the EMOMs back which I'm looking forward to!
We are also bringing the daily challenge back! This weeks challenge is how many burpees can you do in 2 minutes?
Monday 7 March
Teams of 3-4 work through 3x and record weights used
1x warm up set 10 deadlifts
2x5 deadlifts (heavy)
10 burpee over bar
10 hand release press ups
10 single arm clean and press each arm
20 ball slams
2x5 squats (heavy)
20 squat jumps/box jumps
20 thrusters
400m run (to barn and back twice)
Tuesday 8 March
45s work then 15s rest each exercise x4 rounds
Squats
Long jumps
Down ups
Hand release press ups
Lying toe taps
45s work then 15s rest each exercise x4 rounds
Lunges
Barbell press
Side raises
Bent over row
Bicycles
5 rounds
10 thrusters
10 burpee over bar
10 v-up/ab extensions
10 plank twists
Strong
4x6-8 deficit deadlifts
4x6-8 pause squats
3x12 romanian deadlifts
3x12 constant tension hip thrusts
3x8 barbell press
3x12 seated row
Mum and baby
45s work then 15s rest each exercise x4 rounds
Squats
Glute bridges
Down ups
Press ups
Lying toe taps
Every 90s x6
16 lunges
20 bicycles
10 pulse squats
Core
bird/dog
shoulder taps
side planks
Wednesday 9 March
E2MOM x8
10 press ups
10 squats
SA devils press x5 each side (or 10 down ups)
E3MOM x5
15 DB thrusters
16/18 Lunges
12/16 Burpee over DB or bar
50 GB
40 Squats
30 Deadlifts or hamstring holds
20 Pike push ups
10 Burpees
12 sit ups in between each exercise - repeat 3x
Thursday 10 March
2min on 1min off - 5 rounds
10 Press ups
10 Sit ups
10 barbell press
10 Single arm clean and press (5 each side)
1 min squat hold (or wall sit)
20 sec rest
1 min squat hold
20 sec rest
1 min squat hold
30s on 10s off - x4
Lunges
Squat jumps
Romanian deadlifts
Long jumps
Sumo squat high pull
Press up practise
45s negative press ups
45s press up holds
45s press ups
45s high plank hold
Pull up practise split into 4 teams
barbell pull ups 3x as many as possible
negative pull ups or banded pull ups
Friday 11 March
90s complete
20 shoulder taps
16 OH reverse lunges
20 glute bridges
remaining time until 90s complete over object burpees
30s rest
4 rounds
E3MOM x4
12 deadlifts
12 Squats
10 Press ups
10 Barbell press
5 Inch worms
5 rounds
10 pike push ups or thrusters
10 reverse crunches
20 flutter kicks
5 get ups
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