1.5.20
15MIN TIME CAP
100 AIR SQUATS
80 HR PRESS UPS
60 TUCK SIT UPS
40 BURPEES
20 HOLLOW ROCKS
GET AS FAR AS POSSIBLE IN 6 MINS
1 V SITUP
2 AB CRUNCH
3 SEATED LEG LIFTS
4 SIT UPS
ADD 1 REP ON EACH ROUND
30.4.20
A1. Split Squats
3x12 each side
A2.DB Glute bridge
30 reps
10-9-8-7..etc
DB hang clean each side
DB push press each side
DB goblet squat
29.4.20
A1: Crossover Lunge - 4x20 (10 EL)
A2: Plank Matrix - 4x3 ES
Metcon
Metcon (No Measure)
For Total Reps:
1 Min - Lateral Shoot Through
1 Min - Sumo Jump Squat w/ floor touch
1 Min - Push Up to Downdog
1 Min - Bicycle Crunch
1 Min - Down Up Tuck Jump
1 Min - Rest
x3
28.4.20
A1: Staggered Hand Press Up - 4x5 ES
A2: Donkey Kick - 4x20
For Time on Each
In 3 Minutes
20 Jumping Lunge
10 Squat Thrust
20 Jumping Lunge
10 Squat Thrust
x5
27.4.20
A1: Shrimp Squat - 4x 8 EL
A2: Straddle Hollow Hold - 4x Max in 30 seconds
0-10mins
Annie with a Twist
100-80-60-40-20
Side Skiers
50-40-30-20-10
Alternating V-Sit Up
10-18mins
1 Wall Walk
10 Burpees
1 Wall Walk
9 Burpees
1 Wall Walk
8 Burpees
1 Wall Walk
etc to 1 Burpee
26.4.20
A: In 60 seconds
Tempo Press Up - Max Reps on 3131
into
Straight Arm Plank until 60s
Rest 60s x3
In 60 seconds
Hamstring Towel Slides - Max Reps
Into
Glute Bridge Hold until 60s
Rest 60s x3
4 Minute AMRAP:
2-4-6-8-10-12-etc
Inchworm
Deck Squats
Rest 2 Minutes
4 Minute AMRAP
2-4-6-8-10-12 etc
Down Up
Sumo Stance Air Squat
Rest 2 Minutes
4 Minute AMRAP:
2-4-6-8-10-12 etc
Down Up
Tuck Jump
Tuck Sit Up
25.4.20
𝟷𝟸𝘮𝘪𝘯𝘴
20 Bag/KB Swings
20 Mountain Climbers/DU
40 Suit Case Deadlift/Floor Touch
40 Mountain Climbers/DU
60 Alt Single arm Swings
60 Mountain Climbers/DU
𝐑𝐄𝐒𝐓 𝟑𝐦𝐢𝐧𝐬
𝟷𝟸𝘮𝘪𝘯𝘴
1 Squat
1 Lunge each leg
1 Burpee
2/2/2
3/3/3
Etc
24.4.20
In 25mins
50-40-30-20-10
Mountain climber left/right = 1
Chair dips
Into
10-20-30-40-50
Sit ups
Lunges
Max down ups
23.4.20
3 Rounds
55 Jumping jack
35 Hollow rock
25 Pressups
Every 4 min
x3
20sec Handstand hold or plank
15 V ups
24 Shoulder taps
30 Russian twists
22.4.20
3 min AMRAP
30 Burpee
Max Lunges
Rest 1 min
4 min AMRAP
40 Burpee
Max Air squat
Rest 1 min
5 min AMRAP
50 Burpee
Max Lunge left + right + air squat
60sec Squat hold
30sec Pike plank
rest
x3