Thursday 1st July 2021

 

Chin Ups

• ·       4 x 4 reps

DB Curls

• ·       4 x 6 reps

24-21-18-15-12-9-6-3

• ·       Double Unders (x 2 skips)
• ·       DB Thrusters
• ·       Dips

Wednesday 30/06/2021

 

Deadlift

• ·       5 x 5

EMOM 18mins

• ·       6 Push ups
• ·       8 Sit Ups
• ·       10 Squats

Tuesday 29th June 2021

 

Push Press

·       4 sets of 5 reps

6 Rounds

·       10 Clean & Press (40/30)

·       12 Boc Jumps

·       14 Overhead Lunges (20/10)

Wednesday 23rd June 2021

 

Push Press

• ·       6 sets of 2 reps

5 Rounds

• ·       Run 200m
• ·       10 Push Press (60/40)
• ·       10 Toes to bar

Rest 1 min between rounds

Tuesday 22nd June 2021

Band Press Down

• ·       3 x 12 reps

Standing Tricep Extension (DB)

• ·       3 x 8 reps

Chin Ups

• ·       3 x 4 reps
• ·       Interchange with tricep xtn

Nasty Girls

3 Rounds

• ·       50 Squats
• ·       7 Muscle Ups (alt: pull ups & dips)
• ·       10 Hang Power Cleans (60/40)

Friday 18th June 2021

 

Strict Pull Ups (alt; Band Lat Pull Downs)

• ·       6 sets of 4 reps (6x6 for pull downs)

 

15-12-9

• ·       Push Press (40/30)
• ·       Push Ups
• ·       Step Ups

Rest

12-9-6

• ·       Front Squats
• ·       Dips
• ·       Toes to Bar

Rest

9-6-3

• ·       Thrusters
• ·       Pull Ups
• ·       Mountain Climbers

Thursday 17th June 2021

 

Back Squats

Max reps at each weight

• ·       F – 65, 55, 45, 35
• ·       M – 90, 80, 70, 60

5 Rounds (untimed)

• ·       Row 200m
• ·       Sprint 80m
• ·       50 Double Unders

Rest as required between rounds

Wednesday 16th June 2021

 

Good Mornings

• ·       4 x 10 reps

Glute Bridges

• ·       3 x 12 reps

5 Rounds

• ·       16 Deadlifts (60/40)
• ·       12 Bar Jumping Burpees
• ·       8 Floor Wipers

Tuesday 15th June 2021

 

Bench Press

• ·       3 sets of 8 reps

AMRAP 17 mins

• ·       20 Squats
• ·       15 Sit Ups
• ·       10 Push ups
• ·       Sprint 40m

Queen's Birthday Monday

 We're having a break so no gym on Monday this week

Saturday 12th June 2021

 

Mini Murph

3 Rounds

• ·       Run 400m
• ·       20 Pull Ups
• ·       40 Push Ups
• ·       60 Squats

Friday 11th June 2021

 

Back Squats

• ·       4 sets of 4 reps

AMRAP 16 mins

• ·       10 DB Hang Power Cleans
• ·       10 DB Push Press
• ·       10 Toes to bar

Thursday 10th June 2021

 

Turkish Get Ups

• ·       4 each side

Grace

• ·       30 Clean & jerks (60/40)

EMOM 12 mins

• ·       6 Deadlifts (60/40)
• ·       6 Single arm overhead lunges (DB)
• ·       6 Dips

Tuesday 8th June 2021

 

Glute Bridges

• ·       3 sets of 12 each leg (single leg)

Overhead Squats

• ·       4 sets of 4 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit ups

Friday 4th June 2021

 

Kalsu

• ·       100 Thrusters (60/40)
• ·       Every minute do 5 burpees before continuing with thrusters.

There are many scaling options.

Thursday 3rd June 2021

 

Push Press

• ·       5 sets of 3 reps

5 Rounds

• ·       2 Wall Climbs
• ·       4 Shoulder to bar Pull Ups
• ·       8 KB Snatches
• ·       12 Goblet Squats

Wednesday 2ns June 2021

 

Deadlift

• ·       4 sets of 5 reps

 10 Rounds

• ·       5 Push Press
• ·       7 Twists (KB)
• ·       9 Step Ups
• ·       Sprint 40m