BIO FIT

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  • TIMETABLE
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    • MID YEAR PARTY 2022
  • Home
  • EXERCISE EVOLVED
    • GROUP TRAINING
    • 1:1 COACHING
    • DIAL IN
  • OUR PEOPLE
    • COACHES
    • ALLIED HEALTH - PHYSIO
  • MEMBERSHIP
  • TUTORIAL LIBRARY
    • CONCEPTS/THEORIES
    • BODY WEIGHT EXERCISES
    • MOBILITY/FLEXIBILITY
    • STRENGTH EXERCISES
    • OLYMPIC LIFTING
    • WORKOUTS
    • DAILY SESSION
  • TIMETABLE
    • TIMETABLE NOARLUNGA FACILITY
    • KIDS SPACE
  • CONTACT
    • HOW TO VIDEOS
    • MID YEAR PARTY 2022

daily bio fit session

BLOCK 2 - week 5 - 25TH MAY - 30TH may 

MONDAY 25TH MAY 
PART A - EMOM - 6MIN CAP 
- BURPEES X4
- SNATCH X10 (SPLIT REPS IF SINGLE ARM) 

PART B - EMOM- ODD/EVEN - 10MIN CAP 
- ODD- WEIGHTED STEP UP X6 EACH SIDE 
- EVEN- BENT ROW X12

PART C - FOR TIME - RECORD IN CREW PAGE - 14MIN CAP 
DESCENDING IN 10'S - START AT 30 
- SWINGS 
- O/H ALT LUNGE (SPLIT REPS) 
- PUSH UPS 
- HOLLOW ROCK 
- LATERAL SKATER​

EQUIPMENT 
MAT
WEIGHT
TIMER
BENCH/BOX
TUESDAY 26TH MAY 
CIRCUIT - 10 MOVEMENTS - 3X 45/15 PER MOVEMENT - 1 CIRCUIT

1- SWING/JUMP SQUAT
2- BURPEE + MTN CLIMBER X10
3- ALT LUNGE 
4- Z PRESS
5- RENEGADE ROW 
6- B-CRUNCH
7- HAMMI WALK OUT 
8- STANDING SIDE CRUNCH X10 EACH SIDE 
9- RUSSIAN TWIST 
10- LATERAL LUNGE 

EQUIPMENT 
MAT
WEIGHT
TIMER
HEAVY OBJECT FOR SIDE CRUNCH
WEDNESDAY 27TH MAY 
PART A - E2MOM (12MIN CAP) 
V-SIT X10 
SIDE PLANK X10 HIP LIFTS 
LAYING LEG RAISE X10 

PART B - E2MOM (12MIN CAP) 
BENT ROW X6-10
PUSH PRESS X6-10
*HEAVY IF POSSIBLE (PLENTY OF REST) 

PART C - EVERY 30SEC (6MIN CAP) 
ADD 1 BURPEE ​

EQUIPMENT 
MAT
WEIGHT
TIMER
THURSDAY 28TH MAY 
CIRCUIT - FULL BODY - 5 MOVEMENTS - 1X 60/20 PER MOVEMENT
4 FULL CIRCUITS

1- PUSH UP VARIATION
2- REVERSE NORDICS
3- STAR FISH CRUNCH
4- HAMMI WALK OUTS
5- HACK SQUAT (HEALS RAISED)

*20 THRUSTERS AT END OF EACH CIRCUIT​

EQUIPMENT 
MAT
WEIGHT
TIMER
STEP/SMALL OBJECT
FRIDAY 29TH MAY 
CIRCUIT - 8 MOVEMENTS - 2X 40/20 PER MOVEMENT - 2 CIRCUITS

1- BEAR CRAWL SH-TAPS
2- BENT ROW
3- PUSH PRESS
4- V-SIT
5- HOLLOW ROCK
6- SINGLE LEG RAISED GLUTE BRIDGE 40 SEC EACH SDIE
7- REVERSE ALT LUNGE
8- HANG CLEAN AND PRESS​

EQUIPMENT 
MAT
WEIGHT
TIMER
BENCH/BOX
SATURDAY 30TH MAY 

- MOBILITY/RECOVERY WITH TARA 

IF DOING A SESSION IN YOUR OWN TIME CHECK OUT THE MOBILITY SEQUENCES AT THE BOTTOM OF THE MOBILITY/FLEXIBILITY PAGE 

BLOCK 2 - week 4 - 18TH MAY - 23RD may 

MONDAY 18TH MAY 

WORKOUT A - 12MIN - ODD/EVEN - EMOM
- ODD - 5SEC ECC PUSH UPS
- EVEN - BENT ROW 3SEC ISO 
* REST WHEN NEEDED 

WORKOUT B - 12MIN - ODD/EVEN - EMOM 
- ODD - GOBLET SQUAT 3SEC ISO 
- EVEN - 5SEC ECC ST-LEG DEADS 

WORKOUT C - 6MIN - EMOM 
- BURPEES X5
- MOUNTAIN CLIMBER X10
- BW SQUATS X15

EQUIPMENT 
WEIGHT
TIMER
MAT
TUESDAY 19TH MAY 
FOR TIME 
(32MIN CAP)
COMPLETE 10 ROUNDS OF 

- HANG POWER SNATCH X20 (SPLIT REPS IF SINGLE ARM)
- LATERAL LUNGE X20 
- BENT ROW X20 
- LAYING LEG RAISE X20 

EQUIPMENT 
WEIGHT
TIMER
MAT
WEDNESDAY 20TH MAY 
CIRCUIT - 10 MOVEMENTS
3X 45/15 PER MOVEMENT - 1 CIRCUIT

1- BICEP CURL
2- TRICEP PUSH UP
3- MILITARY GET UP
4- PUSH PRESS
5- STAR FISH CRUNCH
6- SUPER MAN HOLD
7- LATERAL SPRAWL
8- MOUNTAIN CLIMBER
9- CLEAN AND PRESS
10- SIDE STEP AND SQUAT

EQUIPMENT 
WEIGHT
TIMER
MAT
SMALL STEP 
THURSDAY 21ST MAY 

PART A - E2MOM (12MIN CAP)
- V-SIT X10
- SIDE PLANK X10 HIP LIFTS (EACH SIDE) 
- LAYING LEG RAISE X10

PART B - E2MOM (12MIN CAP)
- BENT ROW X8
- PUSH PRESS X8
*HEAVY IF POSSIBLE (PLENTY OF REST)
​
PART C - EVERY 30SEC (6MIN CAP)
ADD 1 BURPEE

EQUIPMENT 
WEIGHT
TIMER
MAT
FRIDAY 22ND MAY 

WORKOUT A - E3MOM (15MIN CAP)
- SNATCH VARIATION X10 (SPLIT REPS IF SINGLE ARM)
- Z PRESS X10
- FEET RAISED GLUTE BRIDGE X20
* TIME REMAINING PLANK OR REST

WORKOUT B - 4 ROUNDS - (15MIN CAP)
- STANDING SIDE CRUNCH SIDE X10 (EACH SIDE)
- REVERSE LUNGE ALT X10 EACH SIDE
- INCH WORM X10
- WEIGHTED CARRY 25M RIGHT HAND 25M LEFT HAND
*TIME REMAINING WARM DOWN

EQUIPMENT 
WEIGHT
TIMER
MAT
BOX/BENCH
SATURDAY 23RD MAY 
CIRCUIT - 10 MOVEMENTS - 3X 40/20 PER MOVEMENT - 1 CIRCUIT

1- GOBLET SQUAT
2- SINGLE LEG STEP UP (20SEC EACH SIDE)
3- HAMMI WALK OUTS
4- SPLIT SQUAT 20SEC EACH SIDE
5- HOLLOW ROCK
6- SIDE PLANK 20SEC EACH SIDE
7- SMALL JUMP LUNGE
8- BURPEE
9- MTN CLIMBER
10- LATERAL SKATER

EQUIPMENT 
WEIGHT
TIMER
MAT
BENCH/BOX

BLOCK 2 - week 3 - 11TH MAY - 16TH may 

MONDAY 11TH MAY 

WORKOUT A - 8MIN - ODD/EVEN - EMOM
- ODD - RIGHT LEG STEP UP 
- EVEN - LEFT LEG STEP UP 

WORKOUT B - AMRAP - 8MIN
- ST-LEG DEADS X10 
- UP RIGHT ROW X10 
- LAYING LEG RAISE X10 

WORKOUT C - 12MIN - EMOM 
- GOBLET SQUAT X8
- PUSH UP X8
- B-CRUNCH X8 

EQUIPMENT 
STEP/BOX
WEIGHT
TIMER
​MAT
TUESDAY 12TH MAY 

CIRCUIT - 10 MOVEMENTS 
3X 45/15 PER MOVEMENT 
1 CIRCUIT
 
1- SWING/JUMP SQUAT
2- RENEGADE ROW 
3- Z PRESS
4- ALT LUNGE 
5- BURPEE + MTN CLIMBER X10
6- HOLLOW ROCK 
7- HAMMI WALK OUT 
8- STANDING SIDE CRUNCH X10 EACH SIDE 
9- RUSSIAN TWIST 
10- LATERAL LUNGE 

EQUIPMENT
WEIGHT 
MAT
TIMER
WEDNESDAY 13TH MAY 

PART A - EMOM- ODD/EVEN - 10MIN CAP 
- ODD- RIGHT SIDE SINGLE LEG DEADLIFT  X8
- EVEN - LEFT SIDE 

PART B - AMRAP - 10MIN CAP 
- OH LUNGE (STATIC) X10 EACH SIDE
- SWING X10 
​
PART C - FOR TIME - RECORD IN CREW PAGE - 12MIN CAP 
ASCENDING IN 5'S UP TO 25REPS
- V-SIT CRUNCH 
- THRUSTER
- LATERAL STEP AND SQUAT 

EQUIPMENT 
STEP
WEIGHT
TIMER
MAT
THURSDAY 14TH MAY 

CIRCUIT - FULL BODY - 5 MOVEMENTS
1X 30/30 PER MOVEMENT - 6 FULL CIRCUITS

1- MILITARY GET UP
2- LOW JUMP SQUATS
3- ST-LEG DEADLIFT/GOOD MORNINGS
4- HAMMI WALK OUTS
5- SINGLE LEG STEP UP (30SEC EACH SIDE)

EQUIPMENT
STEP/BOX
WEIGHT
TIMER
MAT
FRIDAY 15TH MAY 

CIRCUIT - 8 MOVEMENTS 
2X 40/20 PER MOVEMENT - 2 CIRCUITS 

1- BEAR CRAWL SH-TAPS 
2- BENT ROW 
3- PUSH PRESS
4- V-SIT 
5- HOLLOW ROCK 
6- SINGLE LEG RAISED GLUTE BRIDGE 40 SEC EACH SIDE
7- REVERSE ALT LUNGE 
8- HANG CLEAN AND PRESS 

EQUIPMENT
WEIGHT
TIMER
​MAT
SATURDAY 16TH MAY 

PART A - EMOM - 6MIN CAP
- BURPEES X5
- SNATCH X10 (SPLIT REPS IF SINGLE ARM)

PART B - EMOM- ODD/EVEN - 10MIN CAP
- ODD- WEIGHTED SQUAT X12
- EVEN- HAND RELEASE PUSH UP X12

PART C - FOR TIME - RECORD IN CREW PAGE - 15MIN CAP
DESCENDING IN 10'S - START AT 30
- SWINGS
- O/H ALT LUNGE (SPLIT REPS)
- SINGLE LEG STEP UPS (SPLIT REPS)
- STAR FISH CRUNCH
- LATERAL SPRAWL

EQUIPMENT
WEIGHT
TIMER
MAT
STEP/BOX

BLOCK 2 - week 2 - 4TH MAY - 9TH may 

MONDAY 4TH MAY 
CIRCUIT 
- 8 MOVEMENTS - 2X 40/20 PER MOVEMENT - 2 CIRCUITS
 
1- REVERSE NORDICS
2- ST-LEG DEADLIFT
3- V-SIT
4- BURPEE
5- BENT ROW
6- INCH WORM
7- SUPER MAN HOLD
8- LATERAL SPRAWL
 
EQUIPMENT

MAT
TIMER
WEIGHT
TUESDAY 5TH MAY 
PART A - 12MIN - EMOM - ODD/EVENS
- ODD - SPLIT SQUAT X6 EACH SIDE
- EVEN - REST
 
PART B - 10MIN - ODD/EVEN EMOM
- ODD - LATERAL LUNGE X5 EACH SIDE
- EVEN - PLANK
 
PART C - 10MIN - AMRAP - RECORD ROUNDS IN CREW PAGE
- THRUSTER X10
- LATERAL SKIER X10
- RENEGADE ROW X10 (5 EACH SIDE)
 
EQUIPMENT
CHAIR
WEIGHT
TIMER
MAT
WEDNESDAY 6TH MAY 
WORKOUT A - 16MIN CAP - ODD/EVEN EMOM
- ODD - Z PRESS X10
- EVEN - UP RIGHT ROW X10
*ALLOW THEM TO REST WHEN NEEDED
 
WORKOUT B - FOR TIME 16MIN CAP - RECORD TIME IN COMMENTS ON CREW PAGE 
5 ROUNDS
- RUSSIAN TWIST X20
- PUSH UP X20
- BICEP CURL X20
- TRICEP PUSH UP X20
- V-SIT X20
 
EQUIPMENT
WEIGHT
TIMER
MAT
THURSDAY 7TH MAY 
CIRCUIT - FULL BODY - 5 MOVEMENTS- 1X 60/30 PER MOVEMENT - 4 FULL CIRCUITS
 
1- PUSH UP VARIATION
2- REVERSE NORDICS
3- STAR FISH CRUNCH
4- HAMMI WALK OUTS
5- HACK SQUAT (HEALS RAISED)
 
*RUN 200M AT END OF EACH CIRCUIT
 OR 1:20SEC RUN 
 
EQUIPMENT
WEIGHT
TIMER
MAT
STEP
FRIDAY 8TH MAY 
PART A - E2MOM - 12MIN CAP
- DEFICIT ST-LEG DEADS X12
- SHOULDER TAPS X20
 
PART B - AMRAP - 10MIN CAP
- OH LUNGE (STATIC) X10 EACH SIDE
- SWING X10
 
PART C - FOR TIME - RECORD IN CREW PAGE - 10MIN CAP
ASCENDING IN 5'S UP TO 30REPS
- V-SIT CRUNCH
- SINGLE LEG STEP UP (HALF REPS BETWEEN LEGS)
- LATERAL STEP AND SQUAT
 
EQUIPMENT
WEIGHT
TIMER
MAT
STEP
SATURDAY 9TH MAY 
COMPLETE 5 ROUNDS OF,
- HANG POWER SNATCH X20
- LATERAL LUNGE X20
- BENT ROW X20
- SINGLE ARM CARRY 25 METRES EACH HAND

CASH OUT - RUN/WALK 12MIN TOTAL
6min ONE WAY AND BACK

*POST TIME IN COMMENTS SECTION ON CREW PAGE

EQUIPMENT
WEIGHT
TIMER
HEAVY OBJECT FOR CARRY

BLOCK 2 - week 1 - 27th APRIL - 2nd may 

MONDAY 27TH APRIL 

PART A - 12MIN - ODD/EVEN - EMOM
- ODD - SPLIT SQUAT 30SEC EACH SIDE
- EVEN - REST
 
PART B - 10MIN - ODD/EVEN - EMOM
- ODD - DEADLIFT X6
- EVEN - (IF DEADLIFT LIGHT X6 HAMMI WALKOUTS)
IF HEAVY FULL REST
 
PART C - 8MIN - AMRAP - RECORD ROUNDS IN CREW PAGE
- THRUSTER X10
- LATERAL SPRAWL X10
- STATIC BEAR CRAWL SHOULDER TAP X10 EACH SIDE

EQUIPMENT
WEIGHT
TIMER
MAT
CHAIR
TUESDAY 28TH APRIL 

WORKOUT A - 8 ROUNDS - (15MIN CAP)
- BENT ROW X12
- Z PRESS X8
- LAYING LEG RAISE X12
 
WORKOUT B - 4 ROUNDS - (15MIN CAP)
- STANDING SIDE CRUNCH SIDE X10 (EACH SIDE)
- SNATCH X10
- INCH WORM X10
- BICEP CURL X10
- TRICEP PUSH UP X10

EQUIPMENT 
WEIGHT
TIMER
​MAT
WEDNESDAY 29TH APRIL 
INTERVAL CIRCUIT
FULL BODY - 5 MOVEMENTS
6X 30/30 PER MOVEMENT
1 FULL CIRCUIT

1- CLEAN AND PRESS VARIATION
2- LATERAL LUNGE (ALT)
3- HAND RELEASE PUSH UP
4- LATERAL SKATER
5- V-SIT 30SEC
SUPER MAN 30SEC

EQUIPMENT
WEIGHT
TIMER
​MAT
THURSDAY 30TH APRIL 

PART A - E2MOM - 12MIN CAP
- DEFICIT ST-LEG DEADS X15
- FINISH SET WITH 20 SH-TAPS
 
PART B - AMRAP - 10MIN CAP
- ALT OH LUNGE X10 EACH SIDE 
- SWING X10
 
PART C - FOR TIME - RECORD IN CREW PAGE - 10MIN CAP
DESCENDING IN 5'S START AT 30 REPS
- HIP THRUST
- SIDE PLANK HIP LIFTS (SPLIT REPS)
- V-SIT
- STAR FISH CRUNCH

EQUIPMENT 
STEP
WEIGHT
MAT
TIMER
FRIDAY 1ST MAY 

WORKOUT A - 10MIN AMRAP
- Z PRESS X8
- ROW X8
- SINGLE LEG SQUAT TO CHAIR X8 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 x10 EACH SIDE
- BUTTERFLY CRUNCH X20
- HANG CLEAN/PRESS X10

TALLY TOTAL ROUNDS FOR WHOLE WORKOUT AND POST IN CREW PAGE 
SATURDAY 2ND MAY 

MOBILITY SESSION GUIDED BY TARA 

IF YOU DO YOUR OWN SESSION HEAD TO MOBILITY TAB OF TUTORIAL LIBRARY AND FOLLOW THE
'HIPS GOOD' OR 'SHOLID' ROUTINE, THEY ARE NEAR THE BOTTOM OF THE VIDEO LIST 

BLOCK 1 - week 4 - 20th APRIL - 25th april 

MONDAY 20TH APRIL 
- CIRCUIT - 8 MOVEMENTS - 2X 40/20 PER MOVEMENT
- 2 CIRCUITS
 
1-REVERSE NORDICS
2- ST-LEG DEADLIFT
3- B-CRUNCH
4- THRUSTER
5- BENT ROW
6- INCH WORM
7- RUSSIAN TWIST
8- LATERAL SPRAWL

EQUIPMENT 
- WEIGHT 
- TIMER 
- MAT 
TUESDAY 21ST APRIL 
PART A - 12MIN - E2MOM
- SPLIT SQUAT X6 (EACH SIDE) WITH 5SEC ISOMETRIC HOLD

PART B - 10MIN - ODD/EVEN EMOM
- ODD - GOBLET SQUAT X8 WITH 3SEC ISOMETRIC HOLD 
- EVEN - HAMMI WALK OUT X6

PART C - 10MIN - AMRAP - RECORD ROUNDS IN CREW PAGE
- HANG CLEAN AND PRESS X10
- LATERAL SKIER X10
- RENEGADE ROW X10 (5 EACH SIDE)

EQUIPMENT 
- WEIGHT 
- TIMER 
- MAT 
- BENCH/BLOCK/CHAIR
WEDNESDAY 22ND APRIL
WORKOUT A - 16MIN CAP - ODD/EVEN EMOM
- ODD - PUSH PRESS
- EVEN - UP RIGHT ROW
* ALLOWED TO REST WHEN NEEDED
 
WORKOUT B - 5 ROUNDS - FOR TIME - 16MIN CAP 
- RUSSIAN TWIST X20
- PUSH UP X20
- BICEP CURL X20
- TRICEP PUSH UP X20
- V-SIT X20

EQUIPMENT 
- WEIGHT 
- TIMER 
- MAT 
THURSDAY 23RD APRIL 
- CIRCUIT - FULL BODY - 5 MOVEMENTS
- 3X 40/20 PER MOVEMENT- 2 FULL CIRCUITS
 
1- PUSH UP VARIATION
2- REVERSE NORDICS
3- STAR FISH CRUNCH
4- HAMMI WALK OUTS
5- HACK SQUAT (HEALS RAISED)
 
- RUN 400M  OR 1:20SEC AT END OF EACH CIRCUIT

EQUIPMENT 
- HEAL RAISE OBJECT 
- MAT 
- TIMER 
- WEIGHT 
FRIDAY 24TH APRIL 
PART A - E2MOM - 12MIN CAP
DEFICIT ST-LEG DEADS X6 WITH 5SEC ISOMETRIC
*FINISH SET WITH X20 SHOULDER TAPS
 
PART B - AMRAP - 10MIN CAP
- O/H LUNGE (STATIC) X5 EACH SIDE WITH 3SEC ISOMETRIC
- SWING X10
 
PART C - FOR TIME - RECORD IN CREW PAGE - 10MIN CAP
- DESCENDING IN 5'S START AT 30 REPS
- HIP THRUST
- SINGLE LEG STEP UP (HALF REPS BETWEEN LEGS)
- LATERAL STEP AND SQUAT

EQUIPMENT 
- WEIGHT
- BENCH/BOX/CHAIR
- MAT
- TIMER 
- SMALL OBJECT TO STEP OVER (BOOK) 

SATURDAY 25TH APRIL 
- COMPLETE 5 ROUNDS OF, 
 
- HANG POWER SNATCH X20
- LATERAL LUNGE X20
- V-SIT X20
- SINGLE ARM CARRY 25METRES EACH HAND
 
* CASH OUT - RUN/WALK 12MIN TOTAL
   6MIN ONE WAY AND BACK 

EQUIPMENT 
- MAT 
- TIMER 
- WEIGHT 
- HEAVY CARRY OBJECT 

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
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 
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
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
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
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

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
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
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
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
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
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

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
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
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)
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
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
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

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