WC 9th March 2020
Monday 9th March
Strength week
in pairs 4 mins on each station (one pair on each station)
1 -
Squats (with DB or on squat rack) x10
Single arm DB press x8 each arm
2 -
Leg extension machine x12
Lying leg curls x12
3 -
Barbell press x10
Shoulder taps x20
4 -
Ball slams x10
TRX row x10
5 -
Front Alternating Lunges x16 (8 each leg)
Glute bridges x12
6 -
Press ups x10
Bent over row x12
7 -
Tricep dips x10
Sissy Squats x12
Tuesday 10th Feb
In pairs -
Ball slams x15
Behind head press x15
Repeat 4x with 45 rest in between sets
Thrusters x12
Squats
4x with 30sec rest in between sets
Bent over row x12 with 2 sec hold at toop
Plank hold
4x
Single leg squats x10 each leg
Side lunges x10 each leg
4x
Finisher - 50 glute bridges weighted & banded, 20 clams each side, 20 fire hydrants each side,
finished with 1 min glute bridge HOLD
Beginners class - same but go through each one with them all for one round then pair them up
and get them to work through it on their own for 3 rounds of each
Wednesday 11th Feb
Barbell press x8
Overhead lunges with DB x8 each leg (swap arms when swap legs)
Press ups x12
4x
Glute bridges x12
Lying leg curls x12
Squats x12
x4
Around the worlds x15
Front and side raises x10
Shoulder taps x20
x4
In pairs - while one works other holds reverse plank
Bodyweight lunges x50
Bodyweight single leg squats x15 each leg
Bodyweight squats pulse x50
Knee to elbow x30
3x
Thursday 12th Feb
in pairs 4 rounds each for quality
Static lunges x8 each leg
Wall sit
Press ups x12
Shoulder taps
Bent over row x12
Leg raises
Barbell press x12
Reverse plank hold
Remaining time AMRAP
20 bear crawl shoulder taps
20 squats
20 behind the head press
20 side raises
20 scissors
20 russian twists
Beginners - same as above but slower
Friday 13th Feb
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
TRX 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
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