Monday
8mins on 2mins off x2
10 press ups
20 twists
10 barbell press
20 bicycles
10 squats
20 shoulder taps
8mins on 2mins off x2
20 lunges
10 burpees
20 hip thrusts/glute bridges
10 squat jumps or box jumps
20 KB swings
10 thrusters
Tuesday
In teams of 3 - reps are total between you
1- 500 skips
150 burpees
250 KB swings
2- 80 cals on bike
150 ball slams
200 jumping pull ups
3- 1700m row
150 press ups
200 thrusters
4- 2000m run (to barn and back is roughly 200m)
1 min of burpee to box jumps each
300 battle ropes
Strong
Deficit deadlifts 4x3
Hip thrusts (pause at top for 2 secs, tempo 1012)
Rear foot elevated split squats 3x12 each leg superset Romanian deadlifts 3x12 (tempo for RDL 2210)
Barbell press 4x3
Pull ups 5x5
Overhand grip Lat pulldown 3x12
Wednesday
4 mins on each with 1-2min rest in between
1- barbell press x10, side raises x10, bent over Y raises x10
2- heels elevated squats x10, lying DB leg curls x10, ab extensions x10
3- bent over row x10, plank row x10, plank toe taps x10
4- front foot elevated lunges x10 each (going forwards and down, not straight up and down, knee can go over toe as long as heel stays down), Romanian deadlifts x10 (knees soft but don’t bend any more)
5- shoulder taps x20, plank in/outs x20, press ups x10
6- chest press x10, ab roll ups x10
7- glute bridges x20, standing banded kickbacks x10 each side
Thursday
Teams of 3-4
Work through 3x and record weights used
1x warm up set 10 reps deadlifts
2x5 deadlifts (heavy)
10 burpee over bar or box
10 hand release press ups
10 single arm clean and press each side
20 ball slams
2x5 squats (heavy)
20 squat jumps/box jumps
20 KB swings
20 thrusters
400m run (to barn and back twice)
Strong
4x3 conventional deadlifts
Squats 4x6 (tempo 2210)
Leg extension 3x8 (tempo 1210)
Barbell bench press 3x8
Seated row neutral grip 3x8 superset side raises 3x12 hold for 1 sec
Press ups 3x10 1 min rest in between each
Pull ups 5x5
Hanging leg raises 3xAMRAP
Friday
5mins on each station in pairs
1- rower 250m and press ups
2- air bike 7 cals and bench press
3- 10 squats, thrusters
4- 10 barbell press, leg extension
5- 10 seated row, tricep dips
6- 10 down ups, step ups on cable
7- 10 toes to bar, side raises
8- 10 ab roll ups, lunges
Comments