Monday 14th
A) Upper body accessory
3 rounds
10 BB bicep curl
10 BB skull crusher
10 narrow grip press up release
20sec elbow plank
B) 5 rounds for max reps
BB Back squats
Weighted sit up
BB SDHP
Burpees
Row / Ski / Bike / Run
Rest
Tuesday 15th
A) 6min Alt EMOM
1. 200m Run
2. 10 Down ups
Reduce distance / reps if needed
B) 24min Partner AMRAP – split reps as needed unless stated
60 Plate GTOH
20 sync plank ups
60 KB swings
20 sync press ups
60 OH plate lunge
20 sync squat jumps
60 Box Jumps
20 plank shoulder taps
C) 6min Alt EMOM
1. 200m Run
2. 20 Sit ups
Wednesday 16th
A) 10-1
DB snatch
Sit ups
B) 1min work / 1min rest for 16min
10 DB hang clean and press
8 DB goblet squats
AMREP BURPEES
C) HIIT TABATA - 20s on / 10s off x 3 rounds
Left arm push press
Right arm push press
Press ups
Extended plank
Thursday 17th
A) Lower body toning
24-21-18-15
Glute bridge (banded)
Banded squat walk
B) Core intervals 20/10 x 3 rounds
Reverse curl
Leg lowers
Elbow plank
Extended plank
C) Conditioning
EMOM - 24min
Work 40s : Rest 20s
Box jumps / step ups
KB swings
Weighted reverse lunge
Devils press
Friday 18th
A) Partner Alternating EMOM for 10mins
10 KB swings
10 KB push press
Into MAX REPS – Air Squat
Score = total number of air squats
B) IN PAIRS - FOR TIME
1 Lap Run (together)
100 Weighted sit ups
80 KB SDHP
60 Box jumps
40 Burpees
20 Sync press up release
40 Cal row / ski
60 Weighted box step ups
80 KB clean & press
100 Weighted reverse curl
Saturday 19th
A) 30s on / 15s off x 4 rounds
DB side bend
Plank shoulder taps
B) FOR TIME
50 DB STOH
40 DB Hang C&P
30 DB Hang Squat Clean
20 DB OH Lunge
10 DB Devils Press
AFTER EVERY MOVEMENT
15 squats
10 press ups
5 down ups
C) 10-1
DB Squat
Oblique twist
Sunday 20th
3 x 10min partner AMRAP
A) In a 10min window
BUY IN = 50 burpees
Into AMRAP of:
30 KB swing
20 KB snatch
10 SYNC squat jumps
Rest 2min
B) In a 10min window
BUY IN = 75 MB Slam
Into
40 Cal Row / Ski
30 MB thruster
20 SYNC sit ups
Rest 2min
C)In a 10min window
BUY IN = 100 lunge jumps
Into
50 BB Push Press
40 TRX body row
30sec SYNC plank hold