CrossFit Tea Gardens

 

We’re taking a short break so the gym will be closed this week and re-open on Monday 9^th September

Here are some do-at-home, outdoor workouts to keep you going. They don’t need to be done in any order just chose them as you wish.

 

Monday

AMRAP 20 mins

• ·       5 Push Ups
• ·       10 Sit Ups
• ·       15 Squats

 

Tuesday

Warm Up

·       Jog on spot, heels to bum, knees high.

·       Walking lunge,

·       Side step, grapevine

·       3 Inchworms

·       10 Star Jumps/jumping jacks

·       10 squats

 

3 x 400m runs – rest run time between sets

·       Sub shorter run or whatever gives you a cardio burn

Mod Fight Gone Bad - 3 Rounds

I minute at each exercise & 1 min rest between rounds

1. Squat Jumps – one hand must touch ground & jump up

2. Push Ups

3. Step Ups

4. KB Swings – use anything you can grip or just swing your hands

5. Jumping Jacks

 

Wednesday

Warm Up

·       Shoulder Rotations

·       5 squats; 5 push Ups x3

·       Lunge

·       Inchworms x 3

·       Run or walk, side step

 

3 Rounds

·       Cycle 50 Rotations (lay on ground & cycle legs)

·       30 Squats

·       20 Push ups

·       10 Sit ups

 

6 Rounds

·       10 Overhead lunges – arms overhead or any object you have

·       10 Twists – seated with weight or lay on ground, legs up & twist

·       10 Reverse Lunges

·       Run

 

Plank

Stretch

·       Glute Stretch/ Hip Flexors/Abs/Back

·       Hamstrings/Quads/Calves; Tricep stretch, Pecs

 

 

 

 

Thursday

Warm Up

·       Jogging; high knees; heels; side step

·       Toe Touches & extend; twist

·       10 Squats; 10 Push ups; 10 Jumping Jacks

·       Hollow; hollow rock

·       KB Swings

 

8 Min AMRAP Max Reps (score total reps)

·       8 KB or DB Swings

·       8 Goblet Squats (hold weight in front any how)

·       Run

 

Rest 4 mins

 

8 Min AMRAP Max Reps (score total reps)

·       8 KB or DB Presses (4 each arm)

·       8 Push Ups

·       8 Sit Ups

 

Plank – Front, side, side, front (30secs each)

 

Stretch

·       Glute Stretch/ Hip Flexors/Abs/Back

·       Hamstrings/Quads/Calves;

·       Tricep stretch, Pecs (arms & chest)

 

 

Friday

 

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

 

 

 

 

Saturday

 

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).

 

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

 

 

Sunday

 

Run/jog/walk

 

·  2 to 5k depending on energy, capacity etc.

 

·  Every few minutes stop & do 10 reps of either, push ups, squats or sit ups, whatever you feel like at the time. Use table benches etc if you want to modify it.

 

Enjoy the fresh air & sunshine (at an appropriate distance of course)