This week is all about team work! So let's work together to get to best out of each other in every session - we also have our new Hyrox classes starting too!
In our Strong classes we are doing a monthly focus and this month is squats
Monday
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
Hyrox 9.30am, BodyFIT 6pm
1000m run OR 2000m bike (spin/air) OR 1500m rower
5 rounds:
20 squats
20 burpees
20 sit ups
20 press ups
1000m run OR as above
3 rounds - partner
one = 10 wall balls
one = plank
BodyFIT ⬇️
working in pairs 5 mins on 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
Wednesday
working in pairs 5 mins each station, 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
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
Friday
6.15am Hyrox Express, 9.30am Strong
3 rounds
lunge x10
wall balls x5
amrap 10mins
run 200m/row/air bike
burpees x10
weighted lunges x20 total
5 min rest
amrap 10 min
run 200m/row/air bike
wall balls x15
farmer carry x10 wall to wall
Core
3x
Bird dog crunches x10 each leg
Strong ⬇️
This months focus is Squats, 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
4x3 Squats (work up to 3RM)
3x6 step ups each leg
3x6 leg curl
3x6 SA press each side
3x6 pull ups
3x6 press ups
3x6 bent over row
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