40s W: 20s R
4 Rounds
60 Star jumps
30 Air squats
15 Press ups
*12min cap

For quality
3x3 Bridge shoot through e/s

20sec S/a Plank (L)
20sec S/a Plank (R)
20sec S/L Plank (L)
20sec S/L Plank (R)
20sec Rest
x3

𝟖𝐦𝐢𝐧 𝐀𝐦𝐫𝐚𝐩⁣
𝟼 𝘏𝘢𝘯𝘥 𝘙𝘦𝘭𝘦𝘢𝘴𝘦 𝘗𝘶𝘴𝘩 𝘶𝘱𝘴⁣
𝟾 𝘙𝘦𝘷𝘦𝘳𝘴𝘦 𝘉𝘶𝘳𝘱𝘦𝘦𝘴⁣
𝟷𝟸 𝘙𝘰𝘵𝘢𝘵𝘪𝘯𝘨 𝘚𝘪𝘵 𝘶𝘱𝘴 ⁣

𝐑𝐞𝐬𝐭 𝟐𝐦𝐢𝐧𝐬 ⁣

𝟖𝐦𝐢𝐧 𝐀𝐦𝐫𝐚𝐩⁣
𝟾 𝘊𝘩𝘢𝘪𝘳 𝘋𝘪𝘱𝘴 ⁣
𝟷𝟼 𝘖𝘣𝘫𝘦𝘤𝘵 𝘚𝘸𝘪𝘯𝘨𝘴 ⁣
𝟹𝟸 𝘋𝘜 𝘰𝘳 𝘔𝘰𝘶𝘯𝘵𝘢𝘪𝘯 𝘊𝘭𝘪𝘮𝘣𝘦𝘳𝘴 ⁣

𝐑𝐞𝐬𝐭 𝟐𝐦𝐢𝐧𝐬 ⁣

𝟏𝟎𝐦𝐢𝐧 𝐓𝐢𝐦𝐞 𝐂𝐚𝐩⁣
𝟷𝟶𝟶 𝘉𝘶𝘳𝘱𝘦𝘦𝘴⁣
𝘌𝘷𝘦𝘳𝘺 𝘮𝘪𝘯𝘶𝘵𝘦 𝟻:⁣
𝘛𝘩𝘳𝘶𝘴𝘵𝘦𝘳𝘴⁣
𝘎𝘰𝘣𝘭𝘦𝘵 𝘚𝘲𝘶𝘢𝘵𝘴 ⁣
𝘑𝘶𝘮𝘱 𝘚𝘲𝘶𝘢𝘵𝘴 ⁣
𝘈𝘪𝘳 𝘚𝘲𝘶𝘢𝘵𝘴 ⁣

*Pick 1 of the exercises above so you can keep pushing hard and aim to finish ⁣

3 Rounds for quality
20 sec Straight bridge
3x3 Knee tuck series
20sec Bicep plank
20 Bent knee hollow rocks

 

In 10mins

AFAP
2 Rounds
42 Burpees
22 Narrow squats
11 Plank walk outs

Tempo dips
4x 10-15 @3101
FLR rocks
4x5

Metcon

 

EMOTMx12
1. 3 Wall walks / 6 Inch worm walk outs
2. 40sec Lateral ski jumps
3. 20 sec Back ward lunges (L) : 20 sec Back ward lunges (R)

REST 2mins

EMOTMx12
1. 20 Alternating V crunches
2. 30 Russian twists
3. 20sec Arching side plank(L): 20sec Side plank(R)

Additional

 

Isometric lunge hold
30sec each side
x3

3x 10-15 S/L split squats e/s
3x15 S/L Romanian deadlifts

 

For time
150 air squats
100 mountain climber
75 hand release press up

EMOM starting at 0:00
5 Down ups

6 rounds
20 sec Jumping lunges
40 secs rest
20 sec V sits
40 secs rest
20 sec handstand/pike/ plank hold
40 sec rest

 

Additional

20 Donkey kicks
10 Arch rocks
X3-5

Every 2 min x10
5 burpee
10 pressup
15 straight leg sit ups
20 jump squats

 

Additional

EMOMx12
1)30 sec straddle hollow hold
2) 20 walking lunge
3)30 sec shoulder taps

EMOTM 25
1. 45sec Mountain climbers
2. 45sec Straight arm plank
3. 30-40 Air squats
4. 20 Hollow rocks
5. 20sec Side plank e/s

Additional

100 Glute bridge
100 Sit ups

Saturday Sweat

3mins Work
1min Rest

21 Lunge Squats
15 Burpees
Max X
Until your reach 200reps

Pick Either
Wall Balls
Thrusters
Goblet Squats
Jump Squats
Squat Thrusts
Star Jumps

Contact Us

Call Eamon

07749969581

 

 

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