Studio classes week commencing 12th april

Monday 12th April

In teams of 2…

8min AMRAP

50 KB swings (1 works : 1 rests)

15 Sync Air Squats

50 KB Goblet Squat (1 works: 1 rests)

15 Sync Sit ups

2min Active recovery – incorporating a 200m run

8min AMRAP

50 Russian KB swing (1 works : 1 rests)

15 Sync Press ups

50 KB Push Press (1 works: 1 rests)

15 Sync Mountain Climbers

2min Active recovery – incorporating a 200m run

8min AMRAP

50 Single arm switch (1 works: 1 rests)

15 Sync Down ups

50 KB GTOH (1 works: 1 rests)

15 Sync Pommel jumps

2min Active recovery – incorporating a 200m run

8min AMRAP

50 KB Thruster (1 works : 1 rests)

15 Sync Lunges

50 KB SDHP (1 works : 1 rests)

15 Sync Leg Lowers

 

Tuesday 13th April

In 2’s…

Bodyweight in sync

1min Air Squat

1min Press up

1min Sit up

1min Down up

1min Lunges

 

12 min AMRAP (split as needed)

40 Box Jumps

40 TRX Body Row

40 Barbell Back Squats

40 Barbell Push Press

 

20 Alternating Rounds

9 KB Swing

6 KB Thruster

3 Burpee over KB

Wednesday 14th April

Strength

30:30:30 ​DB/DB/BW/Rest

DB Goblet Squat 

DB GTOH

DB Lunge

DB SA push press

DB Thruster

DB Devil Press

Rnd 1 – Press up

Rnd 2 – Air Squat

Rnd 3 – Mountain Climbers

Rnd 4 – Down ups

 

Conditioning

15min AMRAP ladder up in 5’s

5 Burpee Deadlift

5 Box Step ups

5 Leg Buster (2 lunge jumps into 2 squat jumps)

 

Thursday 15th April

Strength

45:15 on each exercise​​

Shoulder Press​​​

Back Squat

Upright Row​​​

Forward Lunge

Floor Press​​​

Reverse Lunge

Bent over row​​​

Deadlift

Repeat x 3

 

Conditioning

15:15/30:15/45:15/60:15

Walk out press up

Burpee 

Hot Knees

Squat Jumps

Plank Hold

Lunge Jump

V crunches

 

Friday 16th April

You Go, I Go

1min Intervals for 10mins 

15 KB Swings

15 KB Push Press

Max Press ups

 

For Time

100 KB Deadlift

25 Sync Down ups

100 KB Goblet Squat

25 Sync Lunges

100 KB GTOH

25 Sync Hot Knees

100 KB Oblique Twist

25 Sync Sit ups

100 KB Swings

25 Sync Burpees

 

Saturday 17th April

2min on: 1min off x 16 Rounds

30 KB Swings – Max Burpees

30 BB Back Squats – Max Plyo Lunge

30 Press ups – Max Hot Knees

30 KB Goblet Squat – Max Mountain Climbers

30 BB Push Press – Max Pommel Jumps

30 Sit ups – Max Bicycle

30 KB Deadlift – Max Squat Variation

30 BB Lunge – Max Sprint

 

Alt Tabata:​

Elbow Plank

Extended Plank

Straight into 

Alt Tabata

Sit ups

Leg Lowers

 

Sunday 18th April 

8 Rounds of:

10 Left Arm Swing

10 Right Arm Swing

10 Press ups

Into 

8 Rounds of:

10 Left Arm Thruster

10 Right Arm Thruster

10 Prisoner Squats

Into 

8 Rounds of:

10 Left Arm SDHP

10 Right Arm SDHP

10 Down ups

Into 

8 Rounds of:

10 Left Leg Lunge

10 Right Leg Lunge

10 Reverse Lunges