21.4.20

50-40-30-20-10
Jumping squats
100-800-60-40-20
Flutter kicks (4=1)

15min Cap

EMOTMx10
1. 30sec Wall sit
2. 30sec Explosive sit ups

20.4.20

3min AMRAP
1min Rest
x5
5 Down ups
7 Hand release pressup
9 Sit-ups

 

12 min EMOM
Min1) 30 sec Plank (elbows)
Min2) 10 Single leg glute bridge each side
Min3) 20 sec Side plank  each side

19.4.20

AMRAP 6
12 V sits
16 Jumping squats
24 Prisioner lunges
Rest 3mins
x2

 

40-30-20
Lying leg raises
Crunches

18.4.20

𝟶-𝟸𝟶𝘮𝘪𝘯𝘴 ⁣
50-40-30-20-10⁣
Air Squats ⁣
Sit ups ⁣
Reverse Lunges ⁣
Burpee Broad Jumps 3/4ft⁣
(Sub no Push burpees or Broad jumps)⁣

into

𝘌𝘷𝘦𝘳𝘺 𝟸𝘮𝘪𝘯𝘴 𝘹 𝟺𝘴𝘦𝘵𝘴 ⁣
50 DU or Mountain Climbers ⁣
6/9/12 Push ups (Pick Level) ⁣
20 DB/KB Snatch⁣
or ⁣
Object Ground to Overhead

17.4.20

Every 90sec
30 Air squats
10 Jumping squats

Every 90sec
20 Lunges
15 Jumping lunges
x3

 

20 Sit ups
20 Side bends
20 Crunches
Rest as needed
x3

 

20 Donkey kicks
5 Hamstring walk outs
x3

10 Side plank bends each side
x3

5 Bird dog each side
x3

16.4.20

In 15mins, get as far as possible

50-40-30-20-10
25-20-15-10-5
Star jumps/ Skipping
Press ups*

10-20-30-40-50
Mountain climbers (2=1)
*12 Hollow rocks

AMRAP
10 Lateral lunges
20 Glute bridge

*50-40-30-20-10
Press ups if you can manage all 150

60sec Pigeon stretch (R)
60sec Pigeon stretch (L)
x3
Reach 3 different directions

15.4.20

0-5mins
50 Burpees

5-10mins
AMRAP
30 Air squats
15 Sit ups | KB swing/DB snatch

10-15mins
100 Backward lunges

15-20mins
AMRAP
30 Air squats
15 Sit ups | KB swing/DB snatch

20-25mins
50 Burpees

14.4.20

AMRAP 3mins
20 Jumping lunges | 20 Weighted lunges
10 Flutter kicks(4=1)

1min Rest

AMRAP 3mins
20 Sit ups
30 Double/single unders | 20 Star jumps

1min Rest
x2

Side plank(R)
Back bend
Downward dog
Side plank(L)
x5

13.4.20

3mins Work
1min Rest
x5

3 Downs ups
6 Mountain climbers
9 Air Squats

 

EMOM 12
1) 30 sec Wall sit
2) 30 sec Hollow hold

12.4.20

In 22mins
10 Rounds
3 Hollow rocks
6 Burpees
12 Jumping lunges
Into
AMRAP
20 Squats
20 Sit ups

11.4.20

0-10mins
5 Rounds
10 Bag Deadlifts
10 Bag Squats
10 Bag Push Press

*Every minute 5 Burpees over bag

10-20mins
150 Single arm Thrusters DB or KB
Alternatively
1 Jump Squat
+
1 Push up
x100
* Every minute-6 Broad Jumps 4ft/3ft

20-30mins
10min Amrap
10 Bicycle crunches
10 Tuck Sit ups
10 Shoulder Taps
20 Sec Wall Sit
30 DU or Mountain Climbers
*No bag, no problem
Grab anything with a little bit of weight for part A.

Contact Us

Call Eamon

07749969581

 

 

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