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Friday 19th February

By |2021-02-14T14:52:22+00:00February 18th, 2021|Uncategorized|

Strength:-
Every 2 Min x 10 min
8 Half Kneeling DB Press (each side)
8 Single arm upright Row (each side)

Metcon:- 20 min EMOM 4 rounds
Work for 50 seconds before moving to the next
1 – Regional lunge (walking or on the spot)
2 – Push up to side plank
3 – Goblet Squat
4 – V-situps
5 – Rest

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Thursday 18th February

By |2021-02-14T14:51:54+00:00February 17th, 2021|Uncategorized|

Strength:-
3 x 5-8 Press
into
3 x 5-8 Push press
into
3 x 5-8 Thrusters

Core tabata

Metcon:-
8 min AMRAP
20 single arm OH Squats (10/10)
15 KB swings
10 Alternate KB (front rack) reverse lunge

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Wednesday 17th February

By |2021-02-14T14:51:08+00:00February 16th, 2021|Uncategorized|

Strength:-
4 x 5 – 12 Squat (back / front, goblet)
between each set perform 2 wall walks

10 min Alternating EMOM
1 – 20 Jumping lunges
2 – 10 Burpees

Rest 2 mins

10 min AMRAP
30 Deadlifts
20 Push ups
10 Jump to target

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Tuesday 16th February

By |2021-02-14T14:50:37+00:00February 15th, 2021|Uncategorized|

Gymnastics Strength:-
15 min EMOM
1 – 10 double unders + 14 pistols
2 – 10 doubles unders + 6-10 HSPU
3 – 10 DU’s + 8 reverse burpees
*Sub DU’s for 10 SU’s

Metcon:-
10 min AMRAP
18 Alternating Dumbbell Snatches
15 DB Situps
12 Single Dumbbell Push Press (6/6)

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Monday 15th February

By |2021-02-14T14:49:55+00:00February 14th, 2021|Uncategorized|

Strength:-
Every 2 min x 12 min
8 / 8 Split stance good mornings (each leg)
8 Squat Jumps

9 min EMOM (3 rounds) Work for 30 seconds hard, 30 secs rest. High intensity
1 – Ankle Tap Star Explosive star jumps
2 – Thrusters
3 – Mountain climbers

2 mins rest

9 min EMOM (3 rounds) Work for 30 seconds hard, 30 secs rest. High intensity
1 – Burpee tuck jumps
2 – Squat Cleans
3 – Mountain Climbers

Core finisher

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Saturday 13th February

By |2021-02-07T16:58:45+00:00February 12th, 2021|Uncategorized|

Captain Tom modifed for pairs
20 rounds (10 each) YGIG (one full round before switching)
15 lunges (front rack / goblet / barbell)
4 Devils Press
10 Air Squats
20 DU’s

Then 100 Burpees in your pair, shared however you like

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Friday 12th February

By |2021-02-07T16:58:08+00:00February 11th, 2021|Uncategorized|

Strength:-
3 x 5-8 Press
into
3 x 5-8 Push press
into
3 x 5-8 Thrusters

Core:-
3 rounds
Side plank right 20 sec hold + 10 hip drops
Side plank left 20 sec hold + 10 hip drops
Plank (on hands) 20 sec hold + 10 knee to elbow
1 min rest

Metcon:-
10-1
Goblet Squat
KB swings
*but every 30 secs 2 burpees

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Thursday 11th February

By |2021-02-07T16:57:33+00:00February 10th, 2021|Uncategorized|

Strength:-
4 x 5 – 12 Squat (back / front, goblet)
between each set perform 2 wall walks

Metcon:-
10 min AMRAP
60 mountain climbers
40 KB swings
20 DB snatch
10 Burpee tuck jumps

Rest 2 mins

8 min AMRAP
16 Sumo DL high pull
16 OH DB Reverse lunges
16 V-ups

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Wednesday 10th February

By |2021-02-07T16:56:57+00:00February 9th, 2021|Uncategorized|

Gymnastics Strength:-
15 min EMOM
1 – 10 double unders + 14 pistols
2 – 10 doubles unders + 6-10 HSPU
3 – 10 DU’s + 8 reverse burpees
*Sub DU’s for 10 SU’s

Metcon:-
15 min AMRAP
21 Dumbbell Facing Burpees
15 KB or Dumbbell Deadlifts
12 KB or Dumbbell Hang Power Cleans
9 KB or Dumbbell Push Jerks

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