W/C 28th May 2019 (4 Week Block)


CIRCUIT TRAINING

Warm up:

  • 15 Air squats

  • 15 Sit ups

  • 15 Press ups



Barbell circuit:

  1. Back squat

  2. Push Press

  3. Front squat

  4. Bench press

  5. Hang clean & press

  6. Deadlift

  7. Thruster


KB Circuit:

  1. KB Swing

  2. KB Goblet squat

  3. KB Single arm switch

  4. KB Push press

  5. KB SDHP

  6. KB Clean and press

  7. KB Snatch

Bodyweight Circuit:

  1. Press ups

  2. Sit ups

  3. Down ups

  4. Squat jumps

  5. Mountain climbers

  6. Lunges

  7. Burpees

Bootspin

A) Warm- up - 3 Min AMRAP

•10 Air Squats

•10 Side Lunges

•10 Sit Ups

•10 Press Ups

😎 25 Min AMRAP Ladder Style

+2 after every round- (not including bike and Run) up to 20 then reverse

* 30 Sec Seated Sprint

* 2 Plated OH Lunges

* 200 met KB Run

* 30 Sec Standing Climb

* 2 Plated GTOH

* 2 Crunches

On completion of 25 mins 10 Burpee Tucks



Saturday Bootcamp


Warm up:

  • 20 Air Squats

  • 20 Sit ups

  • 20 Press ups


Bootcamp

4 Min AMRAP’s with 1 min rest between intervals

  1. 10 TRX Body rows - 10 Down ups

  2. 10 KB Swings - 10 Squat jumps

  3. 10 DB Box steps -10 Box jumps

  4. 10 Sandbag GTOH - 10 Press ups

  5. 10MB Slams - 10 Sit ups

  6. 10 Cal row - 10 Burpee over rower

  7. 10 BB Thruster - 10 Lunges