News & WOD

HOMEWODS

HOMEWODS

Sunday 16th August 2020

MONDAY;

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

PART A;
1) 5 Sets;
15 Half Squat Jumps
Rest 30s btw sets

2) Cyclist Goblet Squats
3x30

Rest 60s btw sets

PART B;
5 RFT;
20 Alt DB Snatch
10 Burpees over DB

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) 10 Sets;
10-15 Press ups
Rest 30-60s
(Can make more difficult by adding weight or doing on plates

2) Bentover Rows
3x30
Rest 60s btw sets

PART B;
EMOM 12;
1- 40s Russian Swings
2- 40s SA Push Press (L)
3- 40s Alt V Ups
4- 40s SA Push Press (R)
(Keep light and be consistent across all 3 sets)

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;
40 minute Amrap;
1 minute Cardio
10 Alt Turkish Get ups
1 minute Cardio
20 Alt Devils Press
1 minute Cardio
40 Alt Box Step ups with weight
(Compare to 14th June)

(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;
EMOM 10;
40s Bulg Split Squat (L)
40s Bulg Split Squat (R)
(Alternate sides each minute)

PART B;
20min Amrap;
10 Goblet Power Cleans
15 Goblet Squats
20 Sit ups
(Can use DB or KB for this)

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

FRIDAY;

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

PART A
1) 3 Sets;
10 SA Strict Press
+ Max SA Push Press
(Do both sides then rest 60s)

2) 3 Sets;
60s Alt Renegade Rows
60s Rest
(If only have one weighted item for 30s on each arm then rest for 30s)

PART B;
For Time;
100 Burpee broad jump with rev bear crawl (4ft)
(10min Cap)

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