Thursday 8th September 2022

 

7 sets of the following sequence

• ·       1 Power Clean
• ·       1 Squat Clean
• ·       1 Split Jerk

3 Rounds

1 Minute static holds each

• ·       Wall Squat
• ·       Chin Over Bar
• ·       Plank
• ·       Handstand (alt – seated plate hold)
• ·       Hollow

Rest 1 min between rounds

Wednesday 7th September 2022

 

Filthy Fifty

• ·       50 Box jumps (24/20)
• ·       50 Jumping pull-ups
• ·       50 Kettlebell swings (16/12)
• ·       Walking Lunge, 50 steps
• ·       50 Knees to elbows
• ·       50 Push press (20/15)
• ·       50 Back extensions
• ·       50 Wall ball shots (20/14)
• ·       50 Burpees
• ·       50 Double unders

Options

• ·       Dirty Thirty (30 reps)
• ·       Many more for each exercise, just ask.

Tuesday 6th September 2022

 

Diane

21-15-9

• ·       Deadlifts (100/65)
• ·       Handstand Push Ups

Finish – 3 sets

• ·       Row 250m
• ·       Sprint 100m