Monday - BodyFIT 9.30am and 6pm
Warm up:
3 mins cardio
20 walking lunges
inchworms wall to wall
mobility
8 min AMRAP starter
4 burpees
8 crunches
12 hand release press ups
15 squats
Strength (pairs)
Front - 3x8 Squats
Back - 3x8 SA shoulder press e/s
Front - 3x8 triple contraction hip thrusts
Back - 3x8 each side deficit reverse lunges
3 rounds - 10 reps of each
side raises
bicep curls
tricep dips
abs: 10 reps of each x3
reverse crunches
russian twists
sit ups
Tuesday - BodyFIT 6.15am, 9.30am and 6pm
warm up:
3 min cardio
6 lateral lunges e/s
6 inchworms
6 low squat holds
mobility
BodyFIT
6 rounds for time
10 ab roll ups
20 DB snatches (alternating)
20 russian twists
10mins amrap
20 KB swings
20 shoulder taps
20 squats
5 inchworms
10mins amrap
10 push press
10 press ups
10 bent over row
20 crossbody crunches
Finish with strength (work in pairs)
3x10 tricep dips
3x10 Banded pull ups
3x10 each leg heavy walking lunges (do outside)
Wednesday - BodyFIT 6.15am, 9.30am, 6pm
8 min AMRAP
5 inchworms
5 squats
5 thrusters
5 ab roll ups
EMOM x8
10 press ups
10 sit ups
EMOM x8
10 heels elevated DB squats
10 shoulder taps
30:15 x3-4 until end of session
reverse lunges
glute bridges
BB press
bent over row
heel taps
Thursday - BodyFIT 6.15am, 9.30am, Reepump 6pm
BodyFIT
8 min AMRAP starter
6 burpees
10 crunches
12 hand release press ups
15 squats
groups of 3 - 8 mins per section
Cardio corner
250m row (one person rows others work then move round)
ski erg
spin bike/treadmill running
Squat rack section outside
20 BB/DB squats - person works then we move round
alternating DB snatches
weighted sit ups
Relay
Farmer carry 50m
Bear crawl wall to wall
Walking lunges wall to wall
Burpees
Run x4 to barn and back
Friday - 6.15am Hybrid, 9.30am BodyFIT, 6.30pm Strong
Hybrid:
1x run, 1x exercise
1x run, 2x exercise
etc......
10 burpees
15 box jumps
20 BB thrusters
25 KB swings
30 plate ground to OH
35 wall balls
40 skips
45 squats
50 shoulder taps
55m walking lunges
200m row
200m ski
20 cal air bike
BodyFIT:
10 min AMRAP
10 reps of each
Plate to overhead
Bear crawl shoulder taps
KB swings
OH alternating lunges (5 e/s)
Sit ups
Strength work in pairs:
Front: heels elevated squats 3x12
Back - deadlifts 3x8
Front - standing DB shoulder press 3x12
Back - bent over row 3x12
Front - Bicep curls 3x15 superset tricep dips 3x15
Back - Press ups 3x15 superset lateral raises 3x15
Strong: Deadlift focused month
A - Deadlifts 4x12
B - Cable step ups 3x12 each side
C1- Seated DB shoulder press 4x 12/12/6/6
C2 - Banded pull ups 3x8
D1 - Hip thrusts 3x8 triple contraction
D2- Leg curl 3x15
E1- Seated row 3x15
E2- Hand release Press ups 3x15
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