Programme WC 16 May

This week we will be doing an EMOM at the start of every session to get your heart rate up and then moving onto some volume work so that is higher reps. In Strong we are still working on squats so you will see squat variations in the programme.

The challenge this week is handstands!

Monday 16 May

EMOM x8

5 Deadlifts

5 Down ups

20-15-10-15-20

Barbell press

Lunges (each leg)

Press ups

Burpees

Glute bridges

Squat jumps

Once finished complete

30 KB swings, 30 thrusters

Tuesday 17 May

EMOM x8

5 Barbell press

8 burpees

in 90s complete x5

10 squats

10 press ups

10 bent over row

remaining time complete burpees until time up

then 30 sec rest before next round

20-10-20-30

KB swings

glute bridges

thrusters

deadbugs (slow)

Strong

4x6 pause squats

3x12 romanian deadlifts superset 3x8 bulgarian split squats each leg

4x6 deadstop hip thrusts

4x6 barbell press

3x12 seated row with rope superset side raises 3x8 hold for 2 secs at the top of each rep

3x10 single cable tricep pushdown superset 3x10 bicep hammer curls

3x10 reverse crunches

Wednesday 18 May

EMOMx8

16 lunges

5 down ups

25min AMRAP in pairs, one rests one works

P1 - 10 barbell press

P2 - 10 goblet squats

P1 - 10 lunges

P2 - 10 press ups

P1 - 10 down ups

P2 - 15 KB swings

P1 - 10 reverse crunches

then back to beginning and switch exercises

Then work through 3 rounds of:

10 toes to bar

10 glute bridges

10 reverse crunches

10 plank row

10 ab extensions

Thursday 19 May

EMOM x8

10 reverse lunges

5 burpees

20min AMRAP in pairs, one works one does the abs and then switch

20 glute bridges - plank

20 bent over row - twists

20 shoulder taps - wall sit

10 down ups - sit ups

15 heels elevated squats - hollow body holds

then complete 20 - 15 - 10- 15 - 20

KB swings

Box jumps

V - ups

side plank pulse each side

Strong

front foot elevated split squats 3x12 each side superset squats 3x8

Underhand lat pulldown on cables 3x12 superset pull ups 3x6

Side raises 3x12 superset barbell press 3x8

Romanian deadlifts 3x12 superset deadstop hip thrusts 3x8

Bent over row 3x8

Single arm cables row 3x8

Friday 20 May

EMOMx8

5 Deadlifts

5 burpee over bar

in teams of 3 - 7mins on each AMRAP

1 - 6 pull ups, 10 heels elevated squats, 10 down ups

2 - 10 ball slams, 10 DB press, 10 ab extensions

3 - 30s air bike, wall sit, box jumps

4 - 10 prone DB row on bench, 30s plank hold, 10 press ups