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
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
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
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
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
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
- 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
- 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
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
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
- 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)
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
- 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
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