We start this week off with the lovely Charlottes birthday workout on Monday 13th, then we focus on more strength this week too. In the strong classes on Tuesdays and Thursdays this month our focus in Deadlifts!
Monday 13 - Charlotte Bday workout!
For time 50 reps each!
Box jumps
Jumping pull ups
Kettlebell swings
Walking lunges (total)
Knees to elbows
Thrusters
Ball slams
Hip thrusts
Hanging leg raises - regression is reverse crunches
Strength 5 sets of 10
Squats
Barbell press
Bent over row
Deadlifts
Abs
Bicycles 3x20
Twists 3x20
Scissors 3x20
Tuesday 14
10 to 1
Kettlebell swings
Thrusters
Working with person next to you partner A and partner B
A - 10 squats, 10 ab extensions
B - KB / DB swings
x4 each
A - 30 russian twists, 10 burpee over bar
B - shoulder taps
x4 each
A - 10 chest press, 10 bent over row
B - Db thrusters
x4 each
To finish
20 side reaches, 20 scissors, 20 flutter kicks, 20 plank saws
Strong
5x5 deadlifts
5x5 deadstop hip thrusts
3x8 each leg front foot elevated split squats
4x8 barbell press
3x12 flat bench neutral grip chest press (DBs)
3x12 seated row rope
Wednesday 15
split class in half (inside and outside)
half class
10 step ups each leg
15 lying leg curls
10 single leg squats each leg
x4
10 lying chest press
15 bent over row
10 press ups
10 cals on bike/250m on rower
x4
other half of class
10 barbell pull ups on squat rack
10 plank row each side
10 underhand bent over row
x4
10 heels elevated squats DB x12
wall sit count to 30
10 romanian deadlifts
x4
Thursday 16
Squats 5x6
As many rounds as possible in 7 minutes
20 kettlebell swings
20 glute bridges
20 lying leg curls
work in pairs x3 of each
1 - 10 press ups, tricep extensions overhead
2 - 10 chest press, lying leg raises
3 - 10 barbell press, plank saws
4 - 10 side lunges each side, bicycles slow
5 - 10 pause squats (hold for 2 secs at bottom), long jumps
shoulder burner with red or yellow plates
10 shoulder press
10 side raises
10 front raises
10 around the worlds
3x
Ab burner 3x10 of each
russian twists
flutter kicks
scissors
plank saws
Strong
4x6 floating deadlifts
lying hamstring curls 3x10
4x6 pause squats 2210 (2 secs way down, 2 sec pause, 1 sec to come up and 0 sec at the top)
Chest press 3x10
Seated rope row 3x10
65 degree neutral grip press 3x8 superset side raises 3x10
Pull ups 4x6 overhand grip (jump up)
Cable lat pulldown 3x10
Decline reverse crunches 3x10
Friday 17
Deadlifts 5x6 reps heavy
front foot elevated split squats 3x12 each
Front squat x15
Step ups x10 each leg
4x
Clean and press x5 each side
barbell press x10
Man makers x5
4x
Toes to bar x10
Leg raises lying or hanging x10
OH plate ab roll ups x10
3-4x
Finish - 3x
20 glute bridges
10 press ups
10 toes to bar
20 glute bridges
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