BLOCK 1 - week 3- 13th APRIL - 18th april
MONDAY 13TH APRIL
ISOMETRIC FOCUS - LOWER BODY
PART A - 12MIN - E2MOM
- SPLIT SQUAT X8 (EACH SIDE) WITH 3SEC ISO AT BOTTOM OF REP
PART B - 10MIN - ODD/EVEN EMOM
ODD - GOBLET SQUAT X6 WITH 5SEC ISO AT BOTTOM OF REP
EVEN - HAMMI WALK OUT X6
PART C - 8MIN - AMRAP - COMMENT ROUNDS ON CREW PAGE VIDEO
- SNATCH X10
- BURPEE X5
- STATIC BEAR CRAWL SHOULDER TAP X10 EACH SIDE
ISOMETRIC FOCUS - LOWER BODY
PART A - 12MIN - E2MOM
- SPLIT SQUAT X8 (EACH SIDE) WITH 3SEC ISO AT BOTTOM OF REP
PART B - 10MIN - ODD/EVEN EMOM
ODD - GOBLET SQUAT X6 WITH 5SEC ISO AT BOTTOM OF REP
EVEN - HAMMI WALK OUT X6
PART C - 8MIN - AMRAP - COMMENT ROUNDS ON CREW PAGE VIDEO
- SNATCH X10
- BURPEE X5
- STATIC BEAR CRAWL SHOULDER TAP X10 EACH SIDE
TUESDAY 14TH APRIL
WORKOUT A - 8 ROUNDS - 16MIN TIME CAP
- BENT ROW X12
- STRICT OH PRESS X12
- LAYING LEG RAISE X12
WORKOUT B - 5 ROUNDS - 16MIN TIME CAP (RE DO FROM WED 8TH APRIL COMPARE TIMES)
SIDE PLANK X10 HIP LIFTS
DEADLIFT X10
THRUSTER X10
BICEP CURL X10
TRICEP PUSH UP X10
COMMENT TIME ON CREW PAGE VIDEO
WORKOUT A - 8 ROUNDS - 16MIN TIME CAP
- BENT ROW X12
- STRICT OH PRESS X12
- LAYING LEG RAISE X12
WORKOUT B - 5 ROUNDS - 16MIN TIME CAP (RE DO FROM WED 8TH APRIL COMPARE TIMES)
SIDE PLANK X10 HIP LIFTS
DEADLIFT X10
THRUSTER X10
BICEP CURL X10
TRICEP PUSH UP X10
COMMENT TIME ON CREW PAGE VIDEO
WEDNESDAY 15TH APRIL
INTERVAL CIRCUIT
FULL BODY - 5 MOVEMENTS
6X 30/30 PER MOVEMENT
1 FULL CIRCUIT
1- SNATCH VARIATION
2- BENT ROW
3- STEP UP 30SEC EACH SIDE
4- REVERSE NORDICS
5- HOLLOW 30SEC & SUPER MAN 30SEC
INTERVAL CIRCUIT
FULL BODY - 5 MOVEMENTS
6X 30/30 PER MOVEMENT
1 FULL CIRCUIT
1- SNATCH VARIATION
2- BENT ROW
3- STEP UP 30SEC EACH SIDE
4- REVERSE NORDICS
5- HOLLOW 30SEC & SUPER MAN 30SEC
THURSDAY 16TH APRIL
PART A - E2MOM - 12MIN TIME CAP
- DEFICIT ST-LEG DEADS X8 WITH 3SEC ISO
- FINISH SET WITH PUSH UPS X10
PART B - AMRAP - 10MIN TIME CAP
- ALT OH LUNGE X5 EACH SIDE WITH 3SEC ISO
- SWING X10 (X5 JUMP SQUAT IF CAN'T SWING)
PART C - FOR TIME - 10MIN TIME CAP
- DESCENDING IN 5'S START AT 30 REPS
- HIP THRUST
- SHOULDER TAPS (EACH SIDE)
- BW SQUATS
COMMENT TIME ON CREW PAGE VIDEO
PART A - E2MOM - 12MIN TIME CAP
- DEFICIT ST-LEG DEADS X8 WITH 3SEC ISO
- FINISH SET WITH PUSH UPS X10
PART B - AMRAP - 10MIN TIME CAP
- ALT OH LUNGE X5 EACH SIDE WITH 3SEC ISO
- SWING X10 (X5 JUMP SQUAT IF CAN'T SWING)
PART C - FOR TIME - 10MIN TIME CAP
- DESCENDING IN 5'S START AT 30 REPS
- HIP THRUST
- SHOULDER TAPS (EACH SIDE)
- BW SQUATS
COMMENT TIME ON CREW PAGE VIDEO
FRIDAY 17TH APRIL
TALLY TOTAL ROUNDS FROM ALL THREE WORKOUTS AND COMMENT ON CREW PAGE VIDEO
WORKOUT A - 10MIN AMRAP
- PUSH PRESS X10
- ROW X10
- SINGLE LEG SQUAT TO CHAIR X10 EACH SIDE
WORKOUT B - 10MIN AMRAP
- BICEP CURL X10
- TRICEP PUSH UP X10
- REN ROW/SHOULDER TAP X10 EACH SIDE
WORKOUT C - 10MIN AMRAP
- SL HIP BRIDGE (FOOT ON CHAIR) x5 EACH SIDE
- BUTTERFLY CRUNCH X10
- HANG CLEAN/PRESS X10
TALLY TOTAL ROUNDS FROM ALL THREE WORKOUTS AND COMMENT ON CREW PAGE VIDEO
WORKOUT A - 10MIN AMRAP
- PUSH PRESS X10
- ROW X10
- SINGLE LEG SQUAT TO CHAIR X10 EACH SIDE
WORKOUT B - 10MIN AMRAP
- BICEP CURL X10
- TRICEP PUSH UP X10
- REN ROW/SHOULDER TAP X10 EACH SIDE
WORKOUT C - 10MIN AMRAP
- SL HIP BRIDGE (FOOT ON CHAIR) x5 EACH SIDE
- BUTTERFLY CRUNCH X10
- HANG CLEAN/PRESS X10
SATURDAY 18TH APRIL (RE DO FROM SATURDAY 28TH MARCH)
10MIN CORE AMRAP
- SIDE PLANK X10 HIP LIFTS
- V-SIT X10
- SUPERMANS X10
- MILITRAY GET UPS X20
FOR TIME - 3 ROUNDS OF,
- BURPEE X30
- RUN 800M
COMMENT YOUR TIME ON CREW PAGE VIDEO
10MIN CORE AMRAP
- SIDE PLANK X10 HIP LIFTS
- V-SIT X10
- SUPERMANS X10
- MILITRAY GET UPS X20
FOR TIME - 3 ROUNDS OF,
- BURPEE X30
- RUN 800M
COMMENT YOUR TIME ON CREW PAGE VIDEO
BLOCK 1 - week 2- 6th APRIL - 11th april
MONDAY 6TH APRIL
CIRCUIT - 8 MOVEMENTS
2 X 45/15 PER MOVEMENT
2 CIRCUITS
EXERCISE PRESCRIPTION
1-REVERSE NORDICS
2- ST-LEG DEADLIFT
3- HOLLOW ROCK
4- THRUSTER
5- BENT ROW
6- STRICT O/H PRESS
7- RUSSIAN TWIST
8- LATERAL SPRAWL
CIRCUIT - 8 MOVEMENTS
2 X 45/15 PER MOVEMENT
2 CIRCUITS
EXERCISE PRESCRIPTION
1-REVERSE NORDICS
2- ST-LEG DEADLIFT
3- HOLLOW ROCK
4- THRUSTER
5- BENT ROW
6- STRICT O/H PRESS
7- RUSSIAN TWIST
8- LATERAL SPRAWL
TUESDAY 7TH APRIL
PART A - 12MIN - E2MOM
- SPLIT SQUAT 6X 6SEC ECCENTRIC PHASE (EACH SIDE)
-DROP TO 4SEC IF NEEDED
PART B - 10MIN - ODD/EVEN EMOM
-ODD- GOBLET SQUAT WITH 6SEC ECCENTRIC PHASE
-EVEN - REST
PART C - 8MIN - AMRAP - RECORD ROUNDS IN CREW PAGE
- FEET RAISED HIP THRUST X 20
- BURPEE X5
PART A - 12MIN - E2MOM
- SPLIT SQUAT 6X 6SEC ECCENTRIC PHASE (EACH SIDE)
-DROP TO 4SEC IF NEEDED
PART B - 10MIN - ODD/EVEN EMOM
-ODD- GOBLET SQUAT WITH 6SEC ECCENTRIC PHASE
-EVEN - REST
PART C - 8MIN - AMRAP - RECORD ROUNDS IN CREW PAGE
- FEET RAISED HIP THRUST X 20
- BURPEE X5
WEDNESDAY 8TH APRIL
WORKOUT A - 16MIN CAP - ODD/EVEN EMOM
ODD - STRICT OH PRESS
EVEN - BENT ROW
ALLOW THEM TO REST WHEN NEEDED.
WORKOUT B - FOR TIME - 16MIN CAP
5 ROUNDS
SIDE PLANK X10 HIP LIFTS
DEADLIFT X10
THRUSTER X10
BICEP CURL X10
TRICEP PUSH UP X10
POST TIME IN CREW PAGE
WORKOUT A - 16MIN CAP - ODD/EVEN EMOM
ODD - STRICT OH PRESS
EVEN - BENT ROW
ALLOW THEM TO REST WHEN NEEDED.
WORKOUT B - FOR TIME - 16MIN CAP
5 ROUNDS
SIDE PLANK X10 HIP LIFTS
DEADLIFT X10
THRUSTER X10
BICEP CURL X10
TRICEP PUSH UP X10
POST TIME IN CREW PAGE
THURSDAY 9TH APRIL
2X 45/15 PER MOVEMENT
3 FULL CIRCUITS
EXERCISE PRESCRIPTION
1- PUSH UP VARIATION
2- UP RIGHT ROW
3- HOLLOW ROCK
4- HAMMI WALK OUTS
5- HACK SQUAT (HEALS RAISED)
RUN 200M AT END OF EACH CIRCUIT
2X 45/15 PER MOVEMENT
3 FULL CIRCUITS
EXERCISE PRESCRIPTION
1- PUSH UP VARIATION
2- UP RIGHT ROW
3- HOLLOW ROCK
4- HAMMI WALK OUTS
5- HACK SQUAT (HEALS RAISED)
RUN 200M AT END OF EACH CIRCUIT
FRIDAY 10TH APRIL
PART A - E2MOM - 10MIN CAP
DEFICIT ST-LEG DEADS 6X 8SEC ECCENTRIC PHASE
FINISH SET WITH FEET RAISED HIP THRUST X5
PART B - AMRAP - 10MIN CAP
20M WALKING LUNGE (10M UP AND BACK)
SNATCH X10
PART C - FOR TIME - RECORD IN CREW PAGE - 12MIN CAP
DESCENDING IN 4'S START AT 32 REPS
- 1/2 HIP HINGE (WEIGHTED)
- B-CRUNCH
- SIDE SHUFFLE JUMP SQUAT
PART A - E2MOM - 10MIN CAP
DEFICIT ST-LEG DEADS 6X 8SEC ECCENTRIC PHASE
FINISH SET WITH FEET RAISED HIP THRUST X5
PART B - AMRAP - 10MIN CAP
20M WALKING LUNGE (10M UP AND BACK)
SNATCH X10
PART C - FOR TIME - RECORD IN CREW PAGE - 12MIN CAP
DESCENDING IN 4'S START AT 32 REPS
- 1/2 HIP HINGE (WEIGHTED)
- B-CRUNCH
- SIDE SHUFFLE JUMP SQUAT
SATURDAY 11TH APRIL
AMRAP - 40MIN CAP
POST ROUNDS IN CREW PAGE
ASCENDING REPS IN 2'S EACH ROUND
START WITH 2REPS OF EACH
- RUN 200M (1 RUN EACH ROUND)
- PUSH UPS
- BENT ROW
- OH PRESS
- LATERAL GOBLET LUNGE
AMRAP - 40MIN CAP
POST ROUNDS IN CREW PAGE
ASCENDING REPS IN 2'S EACH ROUND
START WITH 2REPS OF EACH
- RUN 200M (1 RUN EACH ROUND)
- PUSH UPS
- BENT ROW
- OH PRESS
- LATERAL GOBLET LUNGE
BLOCK 1 - week 1 - 30th march - 4th april
MONDAY 30TH MARCH
PART A
10MIN - E2MOM
6X 10SEC ECCENTRIC SQUAT
PART B
10MIN - EMOM - ODDS AND EVENS
ODD- BENT ROW X8-12
EVENS - STRAIGHT LEG DEADS X8-12
CONTROL TEMPO OF BOTH
PART C
12MIN CAP - FOR TIME - RECORD IN CREW PAGE
DESCENDING REPS IN 4
20 DOWN TO 2 REPS
BURPEE
SIDE SHUFFLE
TRICEP PUSH UP
PART A
10MIN - E2MOM
6X 10SEC ECCENTRIC SQUAT
PART B
10MIN - EMOM - ODDS AND EVENS
ODD- BENT ROW X8-12
EVENS - STRAIGHT LEG DEADS X8-12
CONTROL TEMPO OF BOTH
PART C
12MIN CAP - FOR TIME - RECORD IN CREW PAGE
DESCENDING REPS IN 4
20 DOWN TO 2 REPS
BURPEE
SIDE SHUFFLE
TRICEP PUSH UP
TUESDAY 31ST MARCH
WORKOUT A 15MIN - AMRAP - 10 REPS EACH
- HIP THRUST (CAN USE COUCH) 10sec HOLD AT TOP OF EACH REP
- SHOULDER TAP
- SINGLE LEG DEADS
WORKOUT B - 15MIN - AMRAP - RECORD ROUNDS IN CREW PAGE
SPLIT SQUAT - X10 EACH LEG
STEP UP - X10 EACH LEG
STAR FISH CRUNCH X10 EACH SIDE
WORKOUT A 15MIN - AMRAP - 10 REPS EACH
- HIP THRUST (CAN USE COUCH) 10sec HOLD AT TOP OF EACH REP
- SHOULDER TAP
- SINGLE LEG DEADS
WORKOUT B - 15MIN - AMRAP - RECORD ROUNDS IN CREW PAGE
SPLIT SQUAT - X10 EACH LEG
STEP UP - X10 EACH LEG
STAR FISH CRUNCH X10 EACH SIDE
WEDNESDAY 1ST APRIL
INTERVAL CIRCUIT
FULL BODY - 5 MOVEMENTS
3 X 40/20 PER MOVEMENT
2 FULL CIRCUITS
1- YWT
2- GOBLET SQUAT
3- MILITARY GET UP
4- RUSSIAN TWIST FEET UP
5- REVERSE NORDICS (CONTROL ROM)
INTERVAL CIRCUIT
FULL BODY - 5 MOVEMENTS
3 X 40/20 PER MOVEMENT
2 FULL CIRCUITS
1- YWT
2- GOBLET SQUAT
3- MILITARY GET UP
4- RUSSIAN TWIST FEET UP
5- REVERSE NORDICS (CONTROL ROM)
THURSDAY 2ND APRIL
PART A - 10MIN - E2MOM
- HINGE 8 X 6SEC ECCENTRIC
- B-CRUNCH X 10
PART B - 10MIN EMOM
- O/H PRESS X 8
- HAMMI WALK OUT TIME REMAINING
PART C - 10MIN - AMRAP - RECORD IN CREW PAGE
- ASCENDING (GO UP) IN 3'S PER ROUND
- SNATCH
- SINGLE LEG DEADS
- LAYING LEG RAISE
CASH OUT
Run 10min
PART A - 10MIN - E2MOM
- HINGE 8 X 6SEC ECCENTRIC
- B-CRUNCH X 10
PART B - 10MIN EMOM
- O/H PRESS X 8
- HAMMI WALK OUT TIME REMAINING
PART C - 10MIN - AMRAP - RECORD IN CREW PAGE
- ASCENDING (GO UP) IN 3'S PER ROUND
- SNATCH
- SINGLE LEG DEADS
- LAYING LEG RAISE
CASH OUT
Run 10min
FRIDAY 3RD APRIL
WORKOUT A - 20MIN AMRAP
PACE YOURSELF FOCUS ON FORM AND MUSCLE FATIGUE
- PUSH PRESS X10
- ROW X10
- BICEP CURL X10
- TRICEP PUSH UP X10
WORKOUT B - 10MIN - CONTROLLED ROUNDS
10MIN CAP
- SINGLE LEG HIP BRIDGE (FOOT ON CHAIR) x 10
- RENEGADE ROW / SHOULDER TAP X 10 EACH SIDE
- SINGLE LEG SQUAT TO CHAIR X 10 EACH SIDE
WORKOUT A - 20MIN AMRAP
PACE YOURSELF FOCUS ON FORM AND MUSCLE FATIGUE
- PUSH PRESS X10
- ROW X10
- BICEP CURL X10
- TRICEP PUSH UP X10
WORKOUT B - 10MIN - CONTROLLED ROUNDS
10MIN CAP
- SINGLE LEG HIP BRIDGE (FOOT ON CHAIR) x 10
- RENEGADE ROW / SHOULDER TAP X 10 EACH SIDE
- SINGLE LEG SQUAT TO CHAIR X 10 EACH SIDE
SATURDAY 4TH APRIL
COMPLETE 5 ROUNDS OF
CLEAN AND PRESS X 20
LATERAL LUNGE X 20
HOLLOW ROCK X 20
SINGLE ARM CARRY 30 METERS
CASH OUT - RUN/WALK 7MIN TOTAL
3.30min ONE WAY AND BACK
if recording time post on crew page
workout finishes when you return back from run
COMPLETE 5 ROUNDS OF
CLEAN AND PRESS X 20
LATERAL LUNGE X 20
HOLLOW ROCK X 20
SINGLE ARM CARRY 30 METERS
CASH OUT - RUN/WALK 7MIN TOTAL
3.30min ONE WAY AND BACK
if recording time post on crew page
workout finishes when you return back from run