WC 4 April - this week is all about team work! So let's work together to get to best out of each other in every session
In our Strong classes we are doing a monthly focus and this month is deadlifts, you'll find different variations of the deadlift in Tuesday and Thursday to help build strength.
This weeks challenge is bring sally up song doing press ups!!
Monday 4 April
in teams of 3 - reps are between you not each!
10 min time cap on each
1 - 100 cals air bike
100 press ups
100 lunges
2 - 2000m row
100 step ups
100 ball slams
3 - 200 battle rope
100 squats
100 box jumps
4 - 200 skips
100 barbell press
75 pull ups
Tuesday 5 April
working in pairs 4 rounds of each
1 - 10 deadlifts
lying DB leg curls (partner does these until deadlifts are finished)
2 - 12 squats
box jumps
3 - 20 reverse lunges
press ups
4 - 12 barbell press
ab extensions
5 - 12 ball slams
alternating plank row
6 - 12 thrusters
bicep curls
Finish - 3x
20 glute bridges or hip thrusts
20 bicycles (slow)
10 reverse crunches (slow)
plank hold count to 20
Strong
This months focus is deadlifts, each month we are going to focus on a different lift and incorporate these into workouts
Warm up - bird/dog 3x10, plank twists 3x10, plank hold 2x20s, side plank 2x20s each side
4x6 deficit deadlifts (still go all the way down to the floor)
3x8 each leg bulgarian split squats superset 3x10 romanian deadlift (2 sec pause at the bottom of the rep)
4x6 deadstop hip thrusts
3x10 each leg lying cable leg curls (use ankle straps)
3x8 barbell press
3x8 seated row narrow grip superset 3x10 bicep curls
Pull ups if time
Wednesday 6 April
working in pairs 4x of each, start some pairs off on a different number
1 - 10 squats
lying DB leg curls (partner does these until squats have finished)
2 - 10 romanian deadlifts (weights don’t hit floor, little bend in knees)
heels elevated squats (heels elevated on 10kg black plate)
3 - 10 barbell press
shoulder taps
4 - 10 thrusters
reverse crunches
5 - 15 ball slams
burpees
6 - 10 bulgarian split squats each leg
press ups
abs to finish 3x of each
20 bicycles (slow)
10 ab extensions
10 slow crunches
Thursday 7 April
Working in 3s - reps are between you not each!
10 min time cap on each one
1 - 200 skips
100 bulgarian split squats (each leg)
100 box jumps
2 - 2000m row
100 burpees
100 ball slams
3 - 100 thrusters
100 reverse crunches or hanging leg raises
50 pull ups
4 - 200 shuttle runs (wall to wall outside)
200 step ups (quick on reebok step)
100 press ups
Strong (inside)
4x8 floating deadlifts (standing on plate normal deadlift but pause at the bottom without touching the floor)
3x8 step ups each leg
3x10 leg extension
4x6 seated DB press superset 4x6 underhand grip pull ups
3x8 seated row superset 3x8 side raises with 1 sec pause at the top of each rep
3x8 bicep curls superset 3x8 each side single arm tricep pushdowns on cable
Friday 8 April
working in 3s - 3x of each one
1 - 10 bulgarian split squats each leg
10 romanian deadlifts
10 reverse crunches
2 - 10 barbell press
10 press ups
10 lying leg raises
3 - 10 bent over row
10 alternating plank row
10 slow bicycles
4 - 10 single arm DB press each side
10 side raises
10 ab roll ups
5 - 10 reverse lunges each leg
10 heels elevated squats (10kg black plate)
10 lying leg curls
To finish:
30 glute bridges
30 russian twists
30 scissors
Comentários