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