Wednesday, April 8, 2020

Thursday 9th April 2020



Warm Up
·       Mobility – get the joints moving
·       10 walking lunges & reverse
·       3 inchworms
2 Rounds
  • ·       Run 100m
  • ·       10 Squat Jumps
  • ·       10 Push ups


Bicep Curls
  • ·       5 sets of 8 -12 reps each arm
  • ·       Use DB or KB or whatever weight you have

Press (DB or KB)
  • ·       5 sets of 5 – 8 reps each arm
  • ·       Use anything

5 Rounds
  • ·       15 KB or DB Swings
  • ·       15 Weighted Lunges – DB, KB or anything
  • ·       15 Knee raises – seated or of you have something to hang from, use that
  • ·       15 Push Ups


Tuesday, April 7, 2020

Wednesday 8th April 2020



Warm Up
·       Mobility – ankle & hip
·       Skipping 2 mins
·       Calf stretch
·       Spiderman
·       Hamstring
·       10 Hollow rocks
·       5 Inchworms
·       10 Good Mornings
·       10 Squats
·       3 Wall Walks

50-40-30-20-10
  • ·       DB Snatches – floor to overhead on one movement.
  • ·       Sit Ups
  • ·       Double Unders – sub jumping jacks or running

Borrowed from CFX (where I started), thanks Mick.

Stretch
  • ·       Calves, ankles
  • ·       Cat stretch
  • ·       Back rotations
  • ·       Hamstrings & glutes (butt muscles)


Monday, April 6, 2020

Tuesday 7th April 2020




Warm up
  • ·       Ankle, knee, hip & arm rotations – warm up the joints
  • ·       Skip or jog 3 mins
  • ·       Side step
  • ·       10 Push Ups, 10 Squats, 5 Inchworms
  • ·       5 each – Strict Press, Push Press, Push Jerk
  • ·       5 each – Hang Power Snatch, Overhead Squats

Broomstick Mile (1600m)
  • ·       25 Back Squats
  • ·       25 Front Squats
  • ·       25 Overhead Squats
  • ·       Run 400m
  • ·       25 Strict Press
  • ·       25 Push Press
  • ·       25 Push jerks
  • ·       Run 400m
  • ·       50 Hang Power Cleans
  • ·       Run 400m
  • ·       50 Hang Power Snatches
  • ·       Run 400m


Modify run or any movement as required