We’re gonna go back to the regular schedule for Thursday, Friday and Saturday!! If you can’t make it in becuase your roads suck then smash along with wicked home workouts and stay up to speed so when you come back you’ve not fallen back!
The Open starts in a few weeks! We’ve got to stay in shape for those sessions!! Yeesh
Wednesday:
10 Power Cleans 115/75, 15 Push Jerks 115/75, 10 Toes to Bars 3 rounds for time
Home workout:
10 Squat Jumps for Max Height (watch your head!)
15 Pike Handstand Push-ups
20 Candlesticks
5 Rounds for time
Thursday:
“Hansen”
5 Rounds:
30 KB Swings (70/53)
30 Burpees
30 GHD Sit-ups
This one is going to be scaled back in the gym for sure! Enjoy it!
Home Workout:
5 Rounds for Time of:
30 Single Legged Glute Bridges Right
30 Single Legged Glute Bridges Left
20 Burpees, let’s be honest
30 Sit-ups feet tucked under Couch
Friday:
1 Minute Ring Dips
1 Minute Double Unders
1 minute Chest to Bar Pull-ups
1 Minute Rest
5 rounds for points/reps/cals
Friday Home workout:
1 Minute Chair Dips
1 Minute of Double Under Jumps whilst wiggling hands
1 Minute Bicycle Crunches
5 rounds for reps! (No rest round)
Saturday:
“Small”: we’re gonna modify this so it fits with the week better too many burpees!!!
2 Rounds:
4 Minutes of Rowing Max Calories
4 Minutes for Max DB Snatches 45/30 and Box Jumps 24/20 in sets of 10
4 Minutes of Biking Max Calories
Home Workout:
2 Rounds:
4 Minutes Max Mountain Climbers
4 Minutes of Stationary Jumping Lunges and Candlesticks in 10’s
Tabata Squats (20 on 10 off, 8 rounds, get it!!!!)
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