10.4.20

Crossack squats (3x10)

AMRAP 15
20 Air squats
16 Shoulder taps
8 Explosive sit ups
*Every 3mins
30 Mountain climbers

9.4.20

In 6mins
30 Lateral burpees
then AMRAP
8 Press ups
16 Walking lunges
2mins Rest
x3

20 Flutterkicks(4=1)
20 Situps
x3

8.4.20

5 rounds
45sec Work/15sec Rest
1. Max Alt. single leg V sits
2. Max Jumping lunges
3. Max Mountain climber
4. Max Plank
5. Max Double unders/jumping squats
6. 1 min Rest

7.4.20

EMOM 18
6 Pressup-Ups
6 Down ups
6 Jumping lunges

2mins Rest

Then 9 min AMRAP
10 Single leg glute bridge (L)
10 Single leg glute bridge (R)
10 Side plank arch ups (L)
10 Side plank arch ups (R)
10 Hollow rocks

6.4.20

20 min Clock
40 sec work :20 sec rest

10 Burpees
10 Burpees
25 Shoulder Taps
10 Burpees
25 Shoulder Taps
50 Lateral Lunges
10 Burpees
25 Shoulder Taps
50 Lateral Lunges
100 Sit-Ups
10 Burpees
25 Shoulder Taps
50 Lateral Lunges
100 Sit-Ups
150 Air Squats

10 Side plank rotations e/s
30s Downward facing dog
x3

5.4.20

6min AMRAP
24 Air squats
24 Press ups
24 Backward lunges
24 Star jumps
Rest 1min
x4

4.4.20

NHS HERO WOD'
12 Rounds
5 HSPU / 10 Shoulder taps
7 Devils press / 14 Burpees
19 Goblet squats / 38 Air squats
48 Double unders / 48 Star jumps

 

12 Rounds
10 Shoulder taps
14 Burpees
38 Air squats
48 Star jumps

3.4.20

EMOM 20
1) 30sec Plank
Max Russian twist
2) 15 Flutter kicks (4=1)
Max Down ups
3) 30sec Sit-ups
Max Tuck jump
4) Rest

Mobility

60s Pigeon stretch(R)
60s Pigeon stretch(L)
60s Lunge elbow to floor(R)
60s Lunge elbow to floor(L)

2.4.20

30s Burpees
30s Air squats
30s Split squats(R)
30s Split squats(L)
30s Press ups
30s Superman holds
30s Side plank(R)
30s Side plank(L)
30s Dips
30 Squat hold(@parrallel)
1min Rest
x4

1.4.20

For time-25min Cap
100sec Plank
90 Star jumps
80 Glute bridge
70 Russian twists
60 Sit ups
50 Lateral lunges
40 Press ups
30 Lying leg raises
20 Mountain climbers (L+R=1)
10 Burpees
20 Mountain climbers
30 Lying leg/knee raises
40 Press ups
50 Lateral lunges
60 Sit ups
70 Russian twists
80 Glute bridge
90 Star jumps
100sec/failure Plank

31.3.20

20 Lunges
15 Air squats
10 Jumping squats

Rest as needed

20 Air squats
15 Lunges
10 Jumping lunges(for height)

Rest as needed
x3

 

In 30s
10 Clapping pressups
Max Regular pressups
90s Rest
x3

Seated leg raises
Sit ups
V sit ups

10-15reps on each
x3-5sets

30.3.20

3mins Work
30s Rest
x4
10 Sit ups
10 Down ups
20 Backward lunges
*Goal-10 rounds

10 Back extensions
10 S/L Glute bridge(L)
10 S/L Glute bridge(R)
x3/4

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Call Eamon

07749969581

 

 

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