News & WOD

HOMEWODS

HOMEWODS

Sunday 9th August 2020

Guys I will no longer be posting the daily videos but instead if you click the exercise below there will be a demo video for you. If you have any questions about anything let me know.

Many thanks.

Angelo

MONDAY;

WARM UP;
3 Sets;
10 RDL's
10 Squat Jumps

PART A;
1) Every 15s x 20 reps;
1x Max height vertical jump
(5 mins total)

2) Goblet Squats
5x20
Rest 60s

PART B;
3 RFT;
60s Russian Swings
60s Gob Rev Lunges
60s Plank
60s Rest

COOLDOWN;
1 min Straddle
1 min Lizard (ES)

TUESDAY;

WARM UP;
3 Sets;
5 Shoulder openers
5 SA Press (ES) +3s neg

PART A
1) 5 Sets;
15 SA Seated Press (ES)
15 SA DB Renegade rows (ES)
Rest 60s

PART B;
'TABATA'
1) Bench/ Chair Dips
Rest 60s
2) SA Upright row
(alt arms each set)
Rest 60s
3) Press ups
Rest 60s
4) Bicep Curls
(Tabata- 8x20s Work / 10s Rest)

COOLDOWN;
In Saddle;
1 min Triceps (30s ES)
1 min Shoulder (30s ES)
1 min Back / ChesT

WEDNESDAY;

WARM UP;
3 mins;
Steady Cardio
(Run, skip, burpees etc..)

PART A;
5 Sets
In 5 mins;
2 mins Cardio
30 Burpees
Max Step ups
Rest 2 mins
(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
(Straight feet)

THURSDAY;

WARM UP;
3 Sets;
10 Russian Swings
20 Alt Lunges

PART A;
1) 5 Sets;
15 RDL's
15 Bulg Split Squats (EL)
Rest 60s

PART B;
50-40-30-20-10;
KB SDHPs'
Air squats
Sit ups

COOLDOWN;
1min Forward fold
1min Pigeon (30s ES)

FRIDAY

WARM UP;
3 Sets;
10 Press ups
20 Pull aparts

PART A
1) 3 Sets;
15-20 SA Floor Press (ES)
15-20 SA Upright Row
Rest 60s

PART B;
For Time;
50 Alt Hang C/Press
40 Burpees over object
30 Alt Hang C/Press
30 Burpees over object
10 Alt Hang C/Press

COOLDOWN;
In Saddle;
1 min Triceps (30s ES)
1 min Shoulder (30s ES)
1 min Back / Chest