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

Sunday, April 5, 2020

Monday 6th April 2020


Monday 06/04/2020

Warm Up
·       Rotate, ankles, knees & hips x 10 each direction
  • ·       1 min Jogging on spot
  • ·       Jogging, high knees, heels to butt
  • ·       10 Lunges
  • ·       10 Good mornings – hands on ears & hinge at waist keeping your back straight & stand

3 Rounds in your own time (warm up)
  • ·       8 Squats
  • ·       8 Push Ups
  • ·       8 Sit Ups


10 min AMRAP
  • ·       10 Squats
  • ·       9 DB Snatches – right arm (floor to overhead in one movement)
  • ·       10 Push Ups
  • ·       9 DB Snatches – left arm

Sub any weight for DB if you don’t have one. Take your watch off if you are using a KB so you don’t smash the face.

Rest

Deadlifts – use anything heavy; adjust reps to suit
  • ·       4 sets of 15

Press (shoulder to overhead)
  • ·       4 sets of 12
  • ·       DB, but anything suitable & adjust weight or reps to suit


Friday, April 3, 2020

Saturday 4th April 2020



Warm Up
·       Ankle, knee rotations
·       Jogging; high knees; heels to butt
·       Touch toes & stand x 5
·       3 sets of 10 Squats; 10 Push ups; 10 Sit Ups

Static Holds

4 Rounds
1min at each exercise (more if you can)

  • ·       Wall Squat – back to wall. A normal squat off the wall is harder if you can maintain depth


  • ·       Plank – lift one arm or leg to make it harder, opposite arm & leg even more difficult (change half way), both arms & legs???


  • ·       Hollow – upside down plank. Make a bowl of your body, feet & arms off the ground & hold. Raise legs & arms to make it easier.


  • ·       Handstand – make sure what you are leaning on is stable and you can’t damage it.
    Options – hold a weight overhead (DB, KB, anything).
Options – hold a weight overhead (DB, KB, anything).

Rest & reset between exercises, no need to rush but don’t delay too long.

Finisher (just to keep the heart pumping)
  • ·       150 Burpees ( scale as required – do less, leave the push up out etc)


Thursday, April 2, 2020

Friday 4th April 2020


Friday 03/04/2020

Warm Up
·       Ankle rotations, marching on spot
·       10 Lunges
·       5 Inchworm
·       10 Push ups; 10 Sit ups
·       Shoulder rotations

200 (Mod 300)
·       25 Swings (KB or DB)
·       30 Sumo Deadlifts (any weight)
·       30 Push Ups
·       30 Box Jumps or Step ups (squat jumps if you have nothing to jump on)
·       30 Floor Wipers (lay on floor, knees up & roll side to side, you could also use a broom stick and touch feet each side)
·       30 Front Squats (any weight, goblet squats also)
·       25 Swings

This has been based on the 300 workout so if you want to upscale it do 50 reps instead of 30. The 25s stay the same.

Stretch
·       Glute Stretch/ Hip Flexors/Abs/Back
·       Hamstrings/Quads/Calves
·       Tricep stretch, Pecs

Friday, March 27, 2020

Saturday 28th March 2020



Lumberjack (mod)
  • ·       20 Sumo Deadlifts
  • ·       Run
  • ·       20 KB Swings
  • ·       Run
  • ·       20 Lunges
  • ·       Run
  • ·       20 Burpees
  • ·       Run
  • ·       20 Push Ups
  • ·       Run
  • ·       20 Step Ups
  • ·       Run
  • ·       20 Goblet Squats
  • ·       Run


Wednesday, March 25, 2020

Thursday 26th March 2020



Bicep curls
  • ·       4 x 10

Dips
  • ·       4 x 10

Mod Nancy
5 Rounds
  • ·       Run 400m (skip 100)
  • ·       15 Overhead Squats (broom)


Tuesday, March 24, 2020

Wednesday 25th March 2020




FGB format – 5 Rounds, 5 Stations with 1 min at each & 1 min rest between rounds
·       Squat or squat jump
·       DB Cleans
·       Lunge or jumping lunge
·       Push Press
·       Run - shuttle

Monday, March 23, 2020

Tuesday 24th March 2020



5 Rounds
  • ·       12 DB Snatches
  • ·       12 Goblet Squats
  • ·       12 Crunches
  • ·       24 Jumping Jacks


Friday, March 20, 2020

Saturday 21st March 2020



AMRAP 20mins
  • ·       5 Deadlifts (125/85)
  • ·       7 Toes to Bar
  • ·       9 Box Jumps
  • ·       Run 100m


Thursday, March 19, 2020

Friday 20th March 2020



5 x 3min AMRAPs (rest 1min between each)
  • ·       3 DB Cleans
  • ·       6 Push Ups
  • ·       9 Squats
  • ·       Sprint 50m


Wednesday, March 18, 2020

Thursday 19th March 2020



Bench Press     
  • ·       2-2-2-2-2

Diane
21-15-9
  • ·       Deadlift (100/65)
  • ·       Handstand Push Ups

Alt to HSPU is press overhead or pike HSPU



Tuesday, March 17, 2020

Wednesday 18th March 2020



Push Press
  • ·       4-4-4-4-4

4 Rounds
  • ·       Run 150m (3 x 50m shuttles)
  • ·       30 Squats
  • ·       20 Pull Ups
  • ·       10 Floor Wipers


Monday, March 16, 2020

Tuesday 17th March 2020



Back Squats
  • ·       4-4-4-4

8 Rounds
  • ·       8 DB Squats Clean Thusters (4each arm)
  • ·       8 Sumo Deadlift High Pulls (KB)
  • ·       8 Box Jumps
  • ·       Sprint 100m


Sunday, March 15, 2020

Monday 16th March 2020



Wide Grip Deadlifts
  • ·       4-4-4-4

WOD
  • ·       25 Pull Ups
  • ·       50 Push Ups
  • ·       50 KB Twists
  • ·       50 KB Swings
  • ·       50 Sit Ups
  • ·       50 Lunges
  • ·       25 Burpees


Friday, March 13, 2020

Saturday 14th March 2020



Rankel

AMRAP 20mins
  • ·       6 Deadlifts (100/65)
  • ·       7 Burpee Pull Ups
  • ·       10 KB Swings (32/24)
  • ·       Run 200m


Thursday, March 12, 2020

Friday 13th March 2020



L-sit
  • ·       3 sets for max time

Curls
  • ·       3 x 12

4 Rounds
  • ·       20 Sit Ups
  • ·       15 Deadlifts (50/30)
  • ·       10 Dips (ring or box)

Finisher
  • ·       Run or row 800m


Wednesday, March 11, 2020

Thursday 12th March 2020



Front Squats
  • ·       2-2-2-2

3 Rounds
  • ·       10 Pull Ups
  • ·       12 DB Snatches (6 each arm – 22.5/15)
  • ·       20 Russian KB Swings (32/24)
  • ·       Run 400m