Monday 3rd May
A) Partner Alternating EMOM for 10mins
10 KB swings
10 KB push press
Into MAX REPS – Air Squat
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
1 Lap Run (together)
Tuesday 4th May
If weather is nice- sessions to take place in outdoor studio
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 5th May
A) 16 Rounds for time
1+2 / 5+6 / 9+10 / 13+14
12 DB Deadlift
9 DB Hang snatch
6 DB STOH
3 DB Devil press
Alt arms each round
3+4 / 7+8 / 11+12 / 15+16
12 DB Bent over row
9 DB Hang Squat clean
6 DB SDHP
3 DB Thrusters
B) 8min slow AMRAP
10 DB plank drags
10 weighted sit ups
20sec hollow hold
Thursday 6th May
A) Lower body toning
24-21-18-15-12-9-6-3
Glute bridge (banded)
Banded squat
B) Core intervals 20/10 x 3 rounds
Reverse curl
Leg lowers
Elbow plank
Extended plank
C) Conditioning
EMOM - 24min
Work 40s : Rest 20s
1. Box jumps / step ups
2. KB swings
3. Weighted reverse lunge
4. Devils press
Friday 7th May
30min AMRAP
200m run
100 KB Swings
80 KB Goblet Squats
60 Single Arm KB Push Press
40 KB Snatch
20 Double KB Squat
10 Double KB Burpee Deadlift
Every 5 mins - IN SYNC
15 Air squats
10 Press ups
5 Burpees
Saturday 8th May
A) 10-1
DB snatch
Sit ups
B) conditioning
1min work / 1min rest for 10mins
8 DB hang clean and press
8 DB goblet squats
AMREP Burpees
1min work / 1min rest for 10mins
8 DB alt arm snatch
8 DB lunges
AMREP Press ups
C) HIIT - 20s on / 10s off x 3 rounds
1. Left arm push press
2. Right arm push press
3. Press ups
4. Extended plank
Sunday 9th May
Team Workout
Rolling clock - alternating minutes
0-10mins
20 KB STOH - max press up
10-20mins
20 KB goblet Squats - max squats jumps
20-30mins
20 Russian swing - max burpees
30-40mins
20 KB single arm switch - max sit ups