This week we have some cardio and some circuits! I want you to challenge yourself and really work hard. We have some fun things planned this year which you will find out about soon.
Monday 9 May
50-40-30-20-10 10-20-30-40-50
50 sit ups
40 lunges
30 barbell press
20 squats
10 press ups
then work your way back up time cap 30 mins
30s on 10s off
shoulder taps
twists
glute bridges
heel taps
plank row
Tuesday 10 May
30 thrusters
Then complete 5 rounds of:
10 box jumps
10 lunges
10 romanian deadlifts
10 press ups
once 5 rounds completed do:
30 thrusters, 30 KB swings
30s on 10s off x3
reverse crunches
inchworms
left arm DB clean and press
right arm DB clean and press
alternating v ups
Strong
Bulgarian split squats 3x8 each leg superset Romanian deadlifts 3x12
4x6 Deadstop hip thrusts
leg extensions 3x10 superset heels elevated squats with DB each hand 3x10
BB press 4x6
Seated row with rope 3x12 superset hammer curls 3x12
Single arm tricep extensions on cable 3x12 each arm
Negative pull ups 3x5
Scap pulls 3x8
Wednesday 11 May
10 to 1
Kettlebell swings
Thrusters
30s on 10s off
Press ups
Lunges
Barbell press
Bent over row
Sit ups
x4
AMRAP rest of class
200m run (to barn and back) or 7 calories on bike or 150m row or 100 skips or 10 box jumps
10 bulgarian split squats each leg
10 romanian deadlifts
10 ball slams
10 chest press
10 ab extensions
Thursday 12 May
1 min on each (20s rest in between) - x3
Lunges
Barbell press
Glute bridges
Deadlifts
Working with person next to you partner A and partner B
A - 10 squats, 10 ab extensions
B - KB / DB swings
x4 each
A - 30 russian twists, 10 burpee over bar
B - shoulder taps
x4 each
A - 10 chest press, 10 bent over row
B - Db thrusters
x4 each
To finish
20 side reaches, 20 scissors, 20 flutter kicks, 20 plank saws
Strong
4x6 squats
lying leg curls 3x12 superset constant tension hip thrusts 3x12
Front foot elevated lunges 3x8 each leg
seated DB shoulder press neutral grip 3x8 superset side raises 3x12
bent over row with DB 3x10 superset press ups 3x10
bicep hammer curls 3x12 superset bicep barbell curls 3x12
Friday 13 May
EMOM x8
5 DB clusters
10 squats
30s on 10s off x3 - staying in one place
Plank row
Devils press
Lunges
Scissors
Glute bridges
Plank toe taps
Side raises
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