Friday 1st October 2021

 

Glute Bridges

• ·       5 x 6 reps (weighted if possible)

Strict Pull Ups

• ·       5 x 3 reps

Farmers walk

• ·       5 x Driveway
• ·       Mix between sets of pull ups

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit ups

Wednesday 29th September 2021

 

Cindy

AMRAP 20 mins

• ·       5 Pull ups
• ·       10 Push ups
• ·       15 Squats

Tuesday 28th September 2021

 

Back Squats

• ·       5 x 3 reps

AMRAP 12 mins

• ·       5 Power Cleans (70/45)
• ·       10 Toes to Bar

Monday 27th September 2021

 

Strict Press

• ·       5 sets of 3 reps

21-15-9

• ·       KB Swings (24/16)
• ·       Goblet Squats
• ·       Pull Ups

Friday 24th September 2021

 

Fight Gone Bad

3 Rounds

• ·       Wall Ball (20/14)
• ·       Sumo Deadlift High Pull (35/20)
• ·       Box Jump (24/20)
• ·       Push Press (35/20)
• ·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round). Count total reps completed including calories on rower.

Thursday 23rd September 2021

 

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings (24/12)
• ·       12 Pull Ups

 

Glute Bridges

• ·       4 x 8 reps

Barbel Rows & Curls

• ·       3 x 5 each

Wednesday 22nd September 2021

 

2 sets of 8 – 6 – 4 – 2 reps of each exercise

• ·       Sumo Deadlift
• ·       Bench Press
• ·       Power Clean

Finisher

• ·       2 Driveway suicide sprints

Tuesday 21st September 2021

 

AMRAP 12mins

• ·       3 Devils Presses
• ·       6 Wall Ball Shots

Rest

Row

• ·       3 x 500m
• ·       Rest double row time between sets

Friday 17th September 2021

 

300

• ·       25 Pull Ups
• ·       50 Deadlifts (60/40)
• ·       50 Push Ups
• ·       50 Box Jumps
• ·       50 Floor Wipers (60/40)
• ·       50 KB Clean & Press (16/12)
• ·       25 Pull Ups

Thursday 16th September 2021

 Back Squats

• ·       5 sets of 5 reps

3 Rounds

• ·       Run 200m
• ·       12 DB Snatches (Alt)
• ·       15 Box Jumps

Rest

3 Rounds

• ·       40 Double Unders
• ·       16 Overhead Lunges
• ·       12 Chin Ups

Monday 13th September 2021

Warm Up

• ·       Jogging – 1min
• ·       6 side lunges, each side
• ·       6 Inchworms
• ·       10 Squats
• ·       10 Shoulder taps – plank & tap shoulders with alt arms
• ·       10 Sit Ups

DB Press

• ·       4 x 6 reps

5 Rounds

• ·       16 KB Swings
• ·       16 Goblet Squats
• ·       16 Push Ups
• ·       16 Russian Twists (KB)
• ·       Run Driveway