Programme WC 1st August

This week we are kicking off with some high volume work :)

Monday 1st August

Suicide runs and mobility

Strength EMOM x8

5 deadlifts working in pairs

50-40-30-20-10

Twists

BB press

Bent over row

Lunges (total reps)

Glute bridges

Shoulder taps

Followed by 3xround of:

30 KB swings

30 bulgarian split squats (15 each side)

30 press ups

30 down ups

Core: 3x30s

Hollow body hold

Plank

Reverse crunches

Tuesday 2nd August

Arms burner:

Side raises x8

Front raises x8

Bicep curls x8

Overhead tricep extensions x8

x3

in pairs

20-16-12-10-8 (5 burpees after each round)

1- single DB press and reverse crunches

2- squats and glute bridges

3- reverse lunges and RDL

Core 3x30s

High plank hold

Boat pose

Scissors

Strong:

3x5 squats

3x6 DB shoulder press superset overhand negative pull-ups

3x10 paused hip thrusts superset 3x10 trap bar RDL

3x6 barbell press strict

3x8 SA high cable rows superset 1 1/4 rep side raises 3x8

3x8 neutral grip cable row

3x8 BB bicep curls

Wednesday 3rd August

Pairs 4x of each

1- 8 devils press

toes to bar

2- 8 man makers

ab extensions

3- 8 DB clusters

Lunges

4- 8 Deadlifts

Bent over row

5- 8 SA DB press on each side

KB swings

Glutes burner

10x glute bridges with 2 sec pause on each rep

10x rear foot elevated split squats each side

10x RDL

3x

Core:

10 ab extensions

10 roll ups

10 twists

Thursday 4th August

12 squats

10 push press (BB press using legs)

8 pull ups

x3

then 20 cals air bike or 300m row

10,9,8,7,6……1 - 10 reps wait 5s or take 5 breaths, then do 9 reps and repeat until 1

Thrusters

Bicep curls

20 KB swings

10 box jumps

10 ab roll ups

20 bicycles

x4

Strong

4x6 deadlifts

3x12 front foot elevated split squat superset 3x6 triple contraction hip thrusts

3x5 overhand negative pull ups with 2s pause at the top

3x8 overhand lat pulldown

3x8 bent over row with 2s pause on contraction

3x8 barbell press

3x10 press ups

Hanging leg raises/reverse crunches

Friday 5th August

Pairs - you go I go (has to be done each)

400m run (to barn and back twice)

50 overhead walking lunges

50 deadlifts (bar/DB/KB)

40 DB step ups

40 KB swings

30 press ups

30 sit ups

20 burpees

20 box jumps

10 BB/DB thrusters

10 pull ups

400m run