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

Tuesday 16th July 2019

KB Deadlifts

• ·       5 x 15-20

EMOM 20mins

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

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)

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

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

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

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