News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 31st May 2020

Good morning guys I hope you are all doing well. Attached below is the programming for next week. I was planning on doing another quiz on the weekend but I figured we would mix it up a bit and get another game of BINGO instead. There will be PRIZES for the winners and if that isn't enough to get you to sign up my number calling has gone up a level so defo don't want to miss that.

If you haven't done a social yet or are new to the 'Zoom' world, its mega easy, just sign up on teamup, click on the link and as long as you have the zoom app (which is FREE) you're good to go. Socials are only an hour guys so get involved, get the other half in the mix aswell and be social.

Have a great week and hopefully I'll see you on some of the online sessions.

MONDAY

PART A
1) Double Tabata
8x40s Work / 20s Rest
SL FR Reverse Lunge
(Switch legs every set)

PART B;
1) 10min Amrap;
15 Squat Jumps
20 Mountain Climbers
25 Russian Swings

2) 3 Sets;
30s Side Plank (L)
30s Front Plank
30s Side Plank (R)
30s Hollow Hold

No rest between (6mins)

TUESDAY

PART A
1) EMOM 12
40s HR Press ups
40s SDHP's

PART B;
8min Amrap;
Alt Devils Press
(Dumbbell or Kettlebell)

Res 2 mins

5min Amrap;
Burpees over object

WEDNESDAY

PART A;
30min Amrap;
60s Cardio
30 Sit ups
15 Press ups
60s Cardio
30 Air Squats
15 Object Power Cleans

Lower intensity, focussing on movement quality and consistency throughout.
Cardio can be any machine you may have (rower, ski, bike etc..), shuttle runs, skipping / double unders, jumping jacks or low box step ups.

COOLDOWN;
10 min Accumulative Squat Hold

THURSDAY

PART A;
1) EMOM 12;
40s SA Suitcase Deadlifts (L)
40s SA Suitcase Deadlifts (R)
40s Plank Marches

PART B;
4 Sets
3min Amrap;
6 Alt DB Snatch
12 Jumping Lunges
18 Lateral Hops
1 minute Rest
(Carry on from where you left off)

FRIDAY

PART A;
3 Giant Sets;
12-15 Seated Press
12-15 Bentover Rows
12-15 Dips
12-15 Upright Rows
Rest 1 minute

PART B;
50-40-30-20-10;
SA Push Press (50/50)
Down ups
Double unders x2 (20-40 etc.)
(Swap double unders for jumping jacks)

SATURDAY

SATURDAY HUSTLE TBA

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