Monday
Workout
10 Rounds (20 mins)
Box Jump
MB Slam
Double Under
REST
30/30/30/30
Core
TVA Heel Taps
SB Superman
Tuesday
Every Minute On The Minute for 20 minutes:
1st minute
1 x Deadlift
1 x Burpee
2nd minute
2 x Deadlift
2 x Burpee
Etc
Adding a rep for every minute that you complete.
If you fail to make the rep range on the minute you will start to work your way back up the ladder starting back at 1 rep.
20minutes
Core
Butt Lifts
Hip Extension
Wednesday
Workout
30:30x 6 Rounds
(no rest between sides only resting after the front squat)
Lunge Rotation Press (left)
Lunge Rotation Press (right)
KB Front Squat
Box Step-Up (left)
Box Step-Up (right)
Core
SB Pass Throughts
Prone Cobra
Thursday
Workout
10 rounds x 10 Reps
Push-Up
Pull-Up
Russian Twist
Core
30/30/30 (no rest) x 3 Rounds
Side Plank (Each Side)
Prone Plank
Friday
Workout
Speed and Power
20:10 x 8 rounds (each)
KB Swings
Touch Jumps
V-Situps
Sprints (5m)
X 2 times through
Note:
Complete all 8 rounds then with a small rest move to movement #2 and so on.
Once completed all movements once, repeat for a last round and try to beat your previous rounds.
Core
Push Up Holds
Wall Squats
Saturday
Workout
AMRAP in 20 mins
SDHP x 10
Crawling - Superman to Pike
Push Press x 10
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