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Monday 1st February

By |2021-01-31T18:52:46+00:00January 31st, 2021|Uncategorized|

Strength:-
EMOM x 12 (4 rounds)
Min 1: 6-10 Strict Handstand Pushups / Inverted Push ups + 5 Down Ups
Min 2: 6-10 Alternating Pistols + 5 Down Ups
Min 3: 6-10 V – Sits + 5 Down Ups

Metcon:-
3 Rounds For Time:
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Floor Press (15 Each Side)
30 Single Dumbbell Reverse OH Lunges (15 Each Side) (feet alternate each time)

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Saturday 30th January

By |2021-01-29T13:21:02+00:00January 29th, 2021|Uncategorized|

Alternating EMOM x 10 mins
8 – 10 Weighted alternate lunges
30 DU’s or 15 ankle tap star jumps

YGIG – partner fun 20 min AMRAP
10 sprawls
8 thrusters
10 Situps
Resting partner holds dead bug hold for 20 secs at some point during the rest period

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Friday 29th January

By |2021-01-24T14:46:23+00:00January 28th, 2021|Uncategorized|

Strength:-
Every 90 seconds
5 press, 5 push press, 5 push jerks (each arm)

Metcon:- Master & Teens Throwdown Q3
300 Russian KB swings

But on the minute every minute death by Goblet Squat Starting at minute 1.00.
Perform 1 goblet squat on minute 2.00, perform 2 goblet squats and so on until 300 KB swings are completed.

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Thursday 28th January

By |2021-01-24T14:45:58+00:00January 27th, 2021|Uncategorized|

Strength:-
5 x 10 Single leg RDL (each leg)
5 x 10 Single arm bicep curl (each arm)
Rest 1 min between sets

Metcon: – Master & Teens Throwdown Q2
Buy in – 90 secs max rep single unders
Then 6 min AMRAP
20 alternating DB snatches
10 single arm overhead DB alternating backwards lunge
Cash out – 90 secs max rep single unders

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Wednesday 27th January

By |2021-01-24T14:47:03+00:00January 26th, 2021|Uncategorized|

Strength:-
5 x 8-12 Single arm rows
5 x 8 Single leg box squats (each leg)
(rest 1 min between sets)

Metcon:-
Burpee DT
5 Rounds of
12 Deadlifts
9 Hang Powercleans
6 Shoulder to OH
6 Burpees over the weight

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Tuesday 26th January

By |2021-01-24T14:44:47+00:00January 25th, 2021|Uncategorized|

Strength:-
EMOM x 12 (4 rounds)
Min 1: 6-10 Strict Handstand Pushups / Inverted Push ups + 5 Down Ups
Min 2: 6-10 Alternating Pistols + 5 Down Ups
Min 3: 6-10 V – Sits + 5 Down Ups

Metcon:-
On the 4:00 x 5 Rounds:
50 Double Unders or pretend skips
10 Double Dumbbell Front Squats / Goblet if only 1 weight
1 min Double Dumbbell Farmer’s Hold (or 30secs each side)

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Monday 25th January

By |2021-01-24T14:42:47+00:00January 24th, 2021|Uncategorized|

Strength:-
Every 2 mins x 12 mins
10 Split Squats on each leg

Core – plank each way (2 rounds)

Metcon:-
15 min EMOM work for 40 secs / rest 20 secs
1 – 10 secs high kness + max clap push ups
2 – 10 secs high kness + regional lunge or single arm OH lunge
3 – 10 secs high kness + Renegade rows

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Saturday 24th January

By |2021-01-23T07:56:02+00:00January 23rd, 2021|Uncategorized|

Strength
10 minute alternating EMOM
40 secs Floor Press
40 secs Broad jumps

E2MOM for 20 mins YGIG
4 Manmakers
6 Dips
8 Goblet or front rack squats
10 Situps

When resting partner  performs 8 burpees after 60 seconds

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