News & WOD

HOMEWODS

HOMEWODS

Sunday 23rd August 2020

MONDAY;

WARM UP;
3 Sets;
10 RDL's
20 Alt Lunges

PART A;
1) Jumping lunges
5x20 (Alternating)
Rest 60s btw sets

2) Goblet Squats
5 Sets;
40s Work / 20s Rest

PART B;
10min Amrap;
20 UB Russian Swings
20 Alternating V Ups

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) 3 Sets;
12 SA Push Press (3s Negative)- EA
Rest 60s
(Dip and press and 3s lowering the weight down for every rep)

2) 3 Sets;
15 Upright Rows
Max Press ups
Rest 1 minute

PART B;
5 Sets
In 2 minutes;
15-20 NPU Burpees (1:15 Cap)
Max Alt DB Snatch
Rest 1 minute

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;
LONGWOD
Every 3 mins x 10 sets;
60s Cardio (Shuttles, skip etc.)
Amrap;
50 Deadlifts
50 Alt box step ups
50 Sit ups
(Carry on from where you finished each round)

(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
10 Squat Jumps

PART A;
1) Goblet Cleans
5x 40s Work / 20s Rest

2) EMOM 10;
40s Gob Rev Lunges (Left)
40s Gob Rev Lunges (Right)

PART B;
For time;
100 SA Thrusters
Start every min with 5 Burpees
(Can scale to Air Squats if thrusters are too much)

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

FRIDAY;

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

PART A;
1) EMOM 10;
6-10 Dips

PART B;
'Tabata'
8x 20s Work / 10s Rest
(1 min between exercises)
1) SA Press (Alt each set)
2) Bentover Rows
3) Press ups
4) Sit ups
(Do all sets on the exercise, rest for one minute and then move onto the next)

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