28.3.20

Saturday Sweat

0-6mins AMRAP Ladder
2 Push Ups
2 Jump lunges
+ 2 each set

6-10mins REST

10-16mins
EMOTM x6
20sec Max Wall Sit Into Max Squats Jumps

16-20mins REST

20-30mins
Burpees

Min 1-5 Same number of reps
Choose either
4/6/8/10/12/15reps

Then at
Min 6 + 1 rep
Min 7 + 1 rep
Min 8 + 1 rep
Min 9 + 1 rep
Min 10 + 1 rep

E.g. On the minute x10
10/10/10/10/10/11/12/13/14/15 reps

27.3.20

AMRAP 6mins
50 Russian twists
25 Pillar to plank

2mins Rest

AMRAP 6mins
50 Mountain climbers
25 Press ups

2mins Rest

AMRAP 6mins
50 Air squats
25 Burpees

 

30sec Side plank(R)
30sec Side plank(L)
30 sec Flutter kicks (4=1)
30 sec Rest
x3

26.3.20

EMOTM x12
1. 24 Shoulder taps
2. 8 Down up tuck jumps
3. 30sec Plank
4. 28 Shoulder taps
5. 10 Down up tuck jumps
6. 40sec Plank
7. 32 Shoulder taps
8. 12 Down up tuck jumps
9. 50sec Plank
10. 36 Shoulder taps
11. 14 Down up tuck jumps
12. 60sec Plank

 

30sec Lateral lunges
30sec Squat hood
30sec Downward facing dog
x2

10 Hollow rock
10 V sits
10 Sit ups
10sec Hollow hold
x5

25.3.20

For total time
30 Double unders/10 Burpees
30 Press ups
40 Tuck sit ups
50 Air squats
3mins Rest
x4

Accumulate 3mins
-free standing handstand
-handstand at wall
-wall walk and hold
-pike off box

24.3.20

TEMPO STRENGTH

Split squats( tempo)
8 reps e/s
30sec Rest
Close grip press ups (tempo)
6-10 reps
30sec Rest
Glute bridge (tempo)
10 reps
30sec Rest

EMOTM
x Until failure
10 Air squats
+2reps each minute

23.3.20

In 4mins
10 Tuck jumps
10 Down ups

1min Rest

In 4mins
10 Tuck jumps
10 Down ups
10 Jumping lunges

1min Rest

In 4mins
10 Tuck jumps
10 Down ups
10 Jumping lunges
10 Burpees

1min Rest

Tabata hollow hold
20s W:10s R x8

22.3.20

10 Rounds
In 60secs
15/10 Press ups
Max Mountain climbers
60sec Rest

*Mountain climbers=Score

 

Jog
20mins +

21.3.20

For time
30 Rounds
2 Burpees
4 Jump squats
6 Hollow rocks

10 Bird dog
10 Dead bug
x3

20.3.20

Until failure
0-3mins
2 Rounds
10 Reverse lunges
10 Sit ups

3-6mins
2 Rounds
12 Reverse lunges
12 Sit ups

6-9mins
2 Rounds
14 Reverse lunges
14 Sit ups

Etc

5 Sets
30sec Pike press ups
30sec Plank
30sec V sit ups

19.3.20

3mins W:1min R
x5
AMRAP
3 Burpees
6 Push ups
9 Air squats

Additional

 

EMOTM x9
1. 20 Russian twists
2. 30sec Side plank (left)
3. 30sec Side plank (right)

Contact Us

Call Eamon

07749969581

 

 

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