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Thursday 1st April

By |2021-03-25T13:52:20+00:00March 31st, 2021|Uncategorized|

Strength:-
Every 2 mins for 10 mins
6-10 Squat cleans / DB / KB or Barbell

Metcon:- 20 min EMOM 4 rounds
Work for 50 seconds before moving to the next
1 – Ankle Tap Star jumps
2 – Weighted situp with a russian twist
3 – Double or Single sided Thrusters
4 – Mountain Climbers
5 – Rest

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Wednesday 31st March

By |2021-03-25T13:51:55+00:00March 30th, 2021|Uncategorized|

Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders

Metcon:-
3 x 3 min AMRAP’s with 2 mins rest
3 DB Power Cleans
3 DB Front Squats
3 DB Push Jerks
Then 6,6,6
Then 9,9,9
Then 12,12,12…..

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Tuesday 30th March

By |2021-03-25T13:51:30+00:00March 29th, 2021|Uncategorized|

Strength:-
4 x 5 – 12 Squat (back / front, goblet)

Metcon:-
15 min AMRAP
15 DB / KB Deadlifts
15 Weighted Sit-ups
15 Burpee broad jumps

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Monday 29th March

By |2021-03-25T13:50:53+00:00March 28th, 2021|Uncategorized|

Strength:-
Gymnastics Strength:-
15 min EMOM
1 – 3 wall walks
2 – 6 down ups + 6-10 perfect V-ups
3 – 3 reverse burpees + 8- 12 alternating pistols

Metcon:-
5 rounds
20 Walking Lunge (alternate if can’t walk)
50 Double Unders or 30 ankle tap star jumps
30 Single KB Russian Swings (15 Each arm)

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Saturday 27th March

By |2021-03-25T13:35:38+00:00March 26th, 2021|Uncategorized|

Strength:-
Alternating 10 min EMOM
1 – Sumo Deadlift High pull (can be KB or BB)
2 – Floor Press (BB, DB or KB)

YGIG
20min AMRAP
20 Ski jumps over the DB / KB
10 KB / DB Push Press
5 Manmakers

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Friday 26th March

By |2021-03-21T17:50:08+00:00March 25th, 2021|Uncategorized|

Strength:-
Every 2 mins for 10 mins
6-10 Squat cleans / DB / KB or Barbell

Metcon:- 3 rounds
25 KB Swings
25 Ankle Tap exploding star jumps
25 DB OH reverse lunge (single arm, swap every 5)
25 Grasshopers
25 Power Cleans (double if possible)
25 Squat thrusts
25 Push Press (double if possible)

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Thursday 25th March

By |2021-03-21T17:49:32+00:00March 24th, 2021|Uncategorized|

Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders

Metcon:-
12 min EMOM 45 secs on 15 secs off
1 – DB Snatch
2 – Russian twist sit up
3 – Push ups
4 – Burpees

Core
3 rounds
20 straight leg situps
20 dish rocks (scale to hold)
20 arch rocks (scale to hold)

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Wednesday 24th March

By |2021-03-21T17:48:57+00:00March 23rd, 2021|Uncategorized|

Strength:-
4 x 5 – 12 Squat (back / front, goblet)

Metcon:-
100 Ground to OH DB or KB (or empty barbell)
50 Reverse Goblet lunges
50 Forward Goblet lunges
100 Ground to OH DB or KB (or empty barbell)

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Tuesday 23rd March

By |2021-03-21T17:48:22+00:00March 22nd, 2021|Uncategorized|

Strength:-
Gymnastics Strength:-
15 min EMOM
1 – 3 wall walks
2 – 6 down ups + 6-10 perfect V-ups
3 – 3 reverse burpees + 8- 12 alternating pistols

8 min AMRAP
15 DB / KB deadlifts
12 DB / KB Hang Power Clean & Jerk (6 each arm)
9 OH Squat (5 /4 each arm)

Core:-
3 rounds
20 sec side plank + 10 lifts (both sides)
Rest 1 minute

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