Classes WC 19 July

Circuits week

Monday

40s on 20s in between to move round

Inside

1. Farmer carries

2. Rower

3. Ball slams

4. Box jumps or step ups

5. Squats

6. Leg extensions

7. Toes to bar

8. Seated row

Outside

1. DB thrusters

2. KB swings

3. Shuttle runs

4. Man makers

5. Plank toe taps

6. Handstands or press ups

7. Bicycles

8. Roll ups

Tuesday

300 rep workout

Pull ups 25

Deadlifts 50

Press ups 50

Box jumps or squat jumps 50

Toes to bar 50

Single arm C&P 25 each side

Pull ups 25

Isolation work

Db hammer curls x10

Overhead Tricep extension x10

Tricep dips x10

Single leg squats x10 each

Wednesday

20s on 10s off x4

Reverse crunches

Russian twist

Roll ups

Bicycles

30s on 10s off x4

Banded Glute bridges

Goblet squats

Side squats

Curtsy lunges

30s on 10s off x4

Press ups

Barbell press

Bent over row

Front plate raises

Work through at own pace focus on strength and resting in between sets

Sumo deadlifts 3x10

Thrusters 3x10

Romanian deadlifts 3x10

Thursday

30s on 10s off staying in same spot no moving round

jumping jacks

press ups

squats

bicycles

X3

high knees

v ups

Side squats

Barbell press

Shoulder taps

X3

mountain climbers

forward lunges

toe taps

reverse lunges

Glute bridges

X3

Friday

40s on 20s off

Inside

1. Farmer carries

2. Air bike

3. Pull ups

4. Deadlifts

5. Squats

6. Leg extensions

7. Toe taps

8. Seated row

Outside

1. DB thrusters

2. KB swings

3. Shuttle runs

4. Barbell press

5. Plank toe taps

6. Walking lunges

7. Skipping

8. Roll ups