Monday 26th April
Legs
Buy in = 30sec Squat Hold / 30sec Borrower Squat repeat x2
Into 3 rounds of:
15 Banded squats
15 Standing side leg raises (L)
15 Standing side leg raises (R)
15 Glute kickback (L)
15 Glute kickback (R)
Cash out = 30sec Squat Hold / 30sec rebound squat jumps repeat x 2
Arms
Buy in = 30sec extended plank / 30sec elbow plank repeat x 2
Into 3 rounds of:
15 Frontal raise
15 Tricep extension
15 Press up release
15 Hot hands
Cash out = 30sec mountain climbers / 30secs pommel jumps repeat x 2
Core
Buy in = 30sec hollow hold / 30secs Russian twists repeat x 2
Into 3 rounds of:
15 Sit ups
15 Knee 2 elbow crunch
15 Flutter kicks
15 Oblique twist
Cash out = 30sec bicycle slow motion / 30sec bicycle sprint repeat x 2
Finisher
15sec b2b on each movement x 4 rounds
Sprint
Burpees
Tuesday 27th April
Using a KB
Part A)
1 swing / 9 push press / 5 push ups
2 swings / 8 push press / 5 push ups
3 swings / 7 push press / 5 push ups
4 swings / 6 push press / 5 push ups
5 swings / 5 push press / 5 push ups
6 swings / 4 push press / 5 push ups
7 swings / 3 push press / 5 push ups
8 swings / 2 push press / 5 push ups
9 swings / 1 push press / 5 push ups
Complete Down ups until everyone in the class is finished.
On completion of the final person…
CORE BLAST x 5 rounds
10 KB sit ups
10 KB leg lowers
10 lank KB Drags
Conditioning
Going every 90sec for 14 alternating rounds:
Odds
4-Down ups
8-KB Lunges
12-KB Squats
Even’s
4-Walk out press ups
8-Russian KB Swing
12-KB Push Press
Wednesday 28th April
Using a BB
Legs – 3 Rounds
45sec BB Back Squat
15sec Squat hold
45sec BB Back Squat
15sec Squat pulse
30secs rest between rounds
Upper body - 3 rounds
Rest 15sec between movements
Bicep curl into hold (20sec / 10sec)
Strict press into hold (20sec / 10sec)
Frontal raise into hold (20sec / 10sec)
Posterior Change
45secs work : 15 secs rest – 3 rounds
Tempo Deadlift
Left Leg Bulgarian Split Squat
Right Leg Bulgarian Split Squat
Calf Raise
Conditioning - in pairs
2 Rounds of:
30 plate frontal raise (sync)
15 burpees (split)
30 plate tricep extension (sync)
15 burpees (split)
30 plate vampire sit ups (sync)
15 burpees (split)
30 plate Upright Row (sync)
15 burpees (split)
Thursday 29th April
DB / BW HIIT
3 rounds going
R1 = DB 40sec, BW 20sec / 15sec rest between exercises
Repeat each interval x 2 – 1 on each arm/leg
R2 = DB 30sec, BW 15sec / 10sec rest between exercises
Repeat each interval x 2 – 1 on each arm/leg
R3 = DB 20sec, BW 10sec / 5sec rest between exercises
Repeat each interval x 2 – 1 on each arm/leg
1. DB Push Press / Plank Shoulder Taps
2. DB Clean / Press ups
3. DB Clean & Press / Down ups
4. DB Squat / Squat Jumps
5. DB OH Lunge / Lunge Jumps
6. DB Deadlift / Burpee
Finisher:
In teams of 2:
Accumulate 50 DB Devil Press (between you)
EMOM in sync including 0 perform 6 Alt arm DB Snatch
Friday 30th April
0-8min
Alternating Minutes
15 KB Goblet Squat – Max KB Lunges in remaining time
8-26min
18min AMRAP
80 KB Thrusters
25 Sync Squat Jumps
80 KB Side Bends
25 Sync Plank Shoulder Taps
80 KB Swings
25 Sync Press ups
80 KB Reverse Curl
25 Sync Knee Tucks
26-34min
Alternating Minutes
15 KB Push Press – Max KB Devil Press in remaining time
Saturday 1st May
12min AMRAP of
YOU GO I GO
12 DB Alt arm Snatches
8 DB Alt arm SDHP
4 Alt arm DB Devil Press
Rest 2mins
8min EMOM
1. 15 KB sit ups
2. Elbow plank (40s)
3. 15 KB oblique twists
4. Extended plank (40s)
Rest 2min
12min AMRAP
Split as needed
40 DB Goblet Squats
10 Burpee Box Jumps
40 DB Push Press
10 Burpee Box Jumps
40 DB Goblet Lunges
10 Burpee Box Jumps
Sunday 2nd May
3x10min Partner AMRAP’s
A) In a 10min window
Buy in: 50 Burpees (split)
Into AMRAP in remaining time
30 KB Swings (split)
20 KB Snatch (split)
10 Sync Squat Jumps
Rest 2min
B) In a 10min window
Buy in: 75 MB Slams (split)
Into AMRAP in remaining time
40 Cal Row/Ski (split)
30 MB Thrusters (split)
20 Sync Sit ups
Rest 2min
C) In a 10min window
Buy in: 100 Lunge Jumps (split)
Into AMRAP in remaining time
50 BB Push Press (split)
40 BB Floor Press (split)
30s Sync Plank Hold