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

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)

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