Monday - BodyFIT 9.30am and 6pm
Warm up:
3 mins cardio
20 walking lunges
inchworms wall to wall
mobility
8 minute AMRAP
8 DB cleans
8 front squats
8 push press
8 sit ups
Strength (pairs)
Front - 3x10 Squats
Back - 3x15 Z press
Front - 3x10 hip thrusts paused
Back - 3x10 each side bulgarian split squats
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
20 russian twist
20 ground to overhead
20 shoulder taps
10mins amrap
15 goblet squats heels elevated
15 press ups
15 glute bridges
15 ab extensions
10mins amrap
10 lunges
20 KB swings
10 bent over row
20 crossbody crunches
Finish with strength (work in pairs)
3x10 DB chest press (rest between each set)
3x10 Banded pull ups
3x10 each leg heavy walking lunges (do outside)
Wednesday - BodyFIT 6.15am, 9.30am, 6pm
Romanian deadlifts 3x12
Barbell press 3x12
EMOM x8
10 lunges (5 e/s)
8 press ups
EMOM x8
8 squats
10 russian twists
30:15 x3-4 until end of session
plate ground to OH
shoulder taps
sit ups
glute bridges
squat pulse
bicycles
Thursday - BodyFIT 6.15am, 9.30am, Reepump 6pm
Alison leaving session :( 6.15am
8 min AMRAP starter
4 burpees
8 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
Squat rack section outside
20 BB/DB squats - person works then we move round
Z press (sitting on floor legs out straight, press with both DB above head)
weighted sit ups
Relay
Farmer carry 50m
Bear crawl wall to wall
Walking lunges wall to wall
Burpee broad jumps wall to wall
Run x4 to barn and back
BodyFIT 9.30am 👇
12 min AMRAP starter
4 burpees
8 crunches
12 hand release press ups
15 squats
Working in pairs 4 mins on each superset
1 - 10 man makers, 20 mountain climbers
2 - 5 down ups, 5 rocky press
3 - 10 ab extensions, 20 shoulder taps
4 - 10 romanian deadlifts, 10 lying leg curls
5 - 10 squats, 20 KB swings
6 - 5 single arm press each side, 10 side raises
Friday - 6.15am Hybrid, 9.30am BodyFIT, 6.30pm Strong
Hybrid:
3 mins steady running
3 rounds
10 squats
10 glute bridges
Half class - AMRAP 15 mins in pairs (you go, I go) reps are total between you
wall balls x20
hand release press ups x20
walking lunges x20
sit ups x20
Both run to barn and back x6
Half class - AMRAP 15 mins
Row 250m
thrusters x20
ball slams x20
farmer carry x5 wall to wall
Ski 250m
Strength
Step ups 3x6 heavy each side
Squats 4x6 heavy
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: Romanian Deadlifts 3x8
Back - Deficit reverse lunges 3x6 e/s
Front - Single arm shoulder press 3x8 e/s
Back - Renegade row 3x8 e/s
Front - Bicep curls 3x10 superset tricep dips 3x10
Back - Press ups 3x10 superset lateral raises 3x10
Strong: Deadlift focused month
A - Deadlifts 4x8/6/4/4 (weight increase as reps decrease)
B - Single leg press 4x6 each side
C1- Z press 3x8
C2 - Negative pull ups 3x6
D1 - Walking lunges 3x6 e/s heavy
D2- Leg curl 3x15
E1- Seated row 3x8
E2- Hand release Press ups 3x10
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