Monday 15 August
1 person on each
10 cal air bike
10 thrusters
10 lunges
10 plank row
10 press ups
X5
10 barbell press
10 side raises
10 bent over row
X4
10 ball slams
10 box jumps
500m row
X4
Tuesday 16 August
Indoor circuit 40s on 20s off
Bench press
Steps ups
Barbell press
Leg extensions
Bicycles
Cable pulldown
Seated row
Tricep dips
Outdoor
Shuttle runs
Walking lunges
Handstand or plank hold
Thrusters
Skipping
Quick step ups
Scissors
Ab extensions
Strong
A - 4x6-8 Sumo deadlifts
B1 - Bench press 3x8
B2- Negative pull ups 3x6
C1- Bulgarian split squats 3x8
C2- hip thrusts 3x12
D1- DB shoulder press 3x12
D2- lateral raises 3x12
E- seated row 3x12
Wednesday 17 August
In pairs one work one rest
100 pull ups
100 squats
100 cals or 2000m row
100 box jumps
100 press ups
*can be partitioned in any way e.g. 5x10 pull ups etc
Then complete together:
30 ball slams
30 jump squats
30 burpees
30 twists
X1
3x20 glutes
Glute bridges
Wide squats
Banded kickbacks 10 each side
Abs 3x20
Lying toe taps
Plank toe taps
Bicycles
Circuits
Warm up 20:10 x2
High knees
Inchworms
Plank twists
Squats
Side lunges
Come in and choose a card (numbered 1-12)
30:20 x3 rest between rounds 45s
1- air bike
2- battle ropes
3- box jumps
4- db shoulder press
5- sit ups
6- lunges
7- rower
8- ball slams
9- burpees
10- skipping
11- ab roll ups
12- shuttle runs wall to wall outside
Thursday 18th
In pairs
Partner A
10 thrusters
10 lunges
10 press ups
Partner B does down ups until partner A finishes then swap
4 rounds
.
Partner A
5 man makers
10 squats
5 SA clean and press each arm
Partner B
inchworm to squats (as you walk in and stand up squat)
4 rounds
.
Partner A
10 cal air bike or 300m row
10 box jumps
10 ball slams
Partner B
Froggers
4 rounds
Strong
A- 3x8 Floating trap bar deadlifts
B1- 3x8 barbell press
B2- 3x8 DB bent over row
C1- 3x8 deficit reverse lunges
C2- 3x8 paused hip thrusts
D1- 3x12 seated row with rope
D2- 3x12 BB bicep curls
E- 3x10 press ups
Friday 19 August
40s on 20s off
Indoor
Rower
Bench press
Barbell pull ups
Step ups
Cable lat pulldown
Seated row
DB Clusters
Alternating plank rows
Outdoor
Burpee over bar
Walking lunges
Skipping
Shuttle runs
Inchworm to plank twist
Scissors
Ab extensions
Wall sit
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