Tuesday, July 16, 2019

Wednesday 17th July 2019



Band Good Mornings
  • ·       3 x 30

Band Pulls
  • ·       3 x 20

Squat Therapy

300
  • ·       25 Pull ups
  • ·       50 Deadlifts (60/40)
  • ·       50 Push Ups
  • ·       50 Box Jumps
  • ·       50 Floor Wipers
  • ·       50 KB Clean & Press (16/12)
  • ·       25 Pull Ups


Monday, July 15, 2019

Tuesday 16th July 2019



KB Deadlifts
  • ·       5 x 15-20

EMOM 20mins
  • ·       20 Russian Twists (KB)
  • ·       Sprint 40m


Sunday, July 14, 2019

Monday 15th July 2019



Back Squats
  • ·       3-3-3-3-3

3 Rounds
  • ·       21 KB Swings (24/16)
  • ·       15 Burpees
  • ·       9 Pull Ups
  • ·       60 Double Unders (120 skips)


Friday, July 12, 2019

Saturday 13th July 2019



12 Days of Christmas
1. 100m Run
2. SDLHP (KB)
3. Hang Power Cleans
4. Wall Ball
5. Pull Ups
6. Burpees
7. KB Swings
8. Push Ups
9. Knee to Elbow/ Knee Raise
10.     DB Snatches
11.     Push Press
12.     Lunges


Thursday, July 11, 2019

Friday 12th July 2019



Linda (the 3 bars of death)
10-9-8-7-6-5-4-3-2-1
  • ·       1 ½ Bodyweight Deadlift
  • ·       Bodyweight Bench Press
  • ·       ¾ Bodyweight Clean


Wednesday, July 10, 2019

Thursday 11th July 2019



Push Press
  • ·       3-3-3

Push Jerk
  • ·       3-3-3

Tabata – 8 sets of020secs work & 10secs rest
  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit Ups
  • ·       Squats


Tuesday, July 9, 2019

Wednesday 10th July 2019



2 Rounds
  • ·       30 Wall Ball
  • ·       30 KB Swings
  • ·       30 Push Press
  • ·       30 Floor Wipers
  • ·       30m Sprint
  • ·       30 Front Rack Lunges (Bar)
  • ·       30 Cal Row