Glute
Bridges
- ·
3
sets of 10reps
Band Good
Mornings
- ·
3
sets of 10 reps
3 Rounds
- ·
50m
Farmers carry
- ·
10
Box Step Overs
- ·
20
Jumping Jacks
Thursday, August 12, 2021
Friday 13th August 2021
Wednesday, August 11, 2021
Thursday 12th August 2021
KB
Deadlifts
- ·
3
sets of 12 reps
Static
Holds – 2 sets of 1 min each
- ·
Wall
Squat
- ·
Plank
- ·
Hang
from bar
15-12-9-6-3
- · Thrusters (30/20)
- · Pull Ups
Tuesday, August 10, 2021
Wednesday 11th August 2021
DB Floor
Press & Bent Over Rows
- · 4 sets of 6 reps
10 Rounds
- ·
10
DB Swings
- ·
10
DB Clean & Press each arm
- ·
10
DB Waling Lunges
Monday, August 9, 2021
Tuesday 10th August 2021
Weighted
Pull Ups
- ·
4
sets of 3
Push
Press
- ·
3
sets of 8 reps
WOD
- ·
100
Squats
- ·
80
Sit Ups
- ·
60
Push Ups
- ·
40
Pull Ups
- ·
20
Hollow Rocks
Sunday, August 8, 2021
Monday 9th August 2021
Deadlift
- ·
5
sets of 3 reps
Bottoms
Up KB Press
- ·
3
sets of 2 each arm
AMRAP 12mins
- ·
4
Burpees
- ·
Sprint
40m
Thursday, August 5, 2021
Friday 06th August 2021
15-12-9
- ·
DB
Snatch (22.5/15)
- ·
Pull
Ups
Rest 1
min
12-9-6
- ·
Deadlift
(60/40)
- ·
Push
Ups
Rest 1
min
9-6-3
- ·
Thrusters
(40/30)
- ·
Burpees
Wednesday, August 4, 2021
Thursday 5th August 2021
Arm Bar Stretch
- · 3 sets of 3 reps each arm
AMRAP 18mins
- · 12 Step Ups
- · 6 Dips
- · Farmers walk driveway
Tuesday, August 3, 2021
Wednesday 4th August 2021
Bench Press
- ·
4
sets of 4 reps
4 Rounds
- · 30 Squats
- · 20 KB Swings
- · 10 Toes to Bar
- · Run 200m
Monday, August 2, 2021
Tuesday 3rd August 2021
Overhead Squats
- · 6 sets of 3 reps
Tabata
8 sets of
each exercise – 20secs work, 10secs rest per round
- ·
Pull
Ups
- ·
Push
Ups
- ·
Sit
Ups
- ·
Squats
Score total
reps for each exercise
Sunday, August 1, 2021
Monday 2nd August 2021
3 sets of 8 reps alternating
- ·
DB
Floor Press
- ·
DB
Bent over rows
DT
5 Rounds
- ·
12
Deadlifts
- ·
9
Hang Power Cleans
- · 6 Push Jerks
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