News & WOD

HOMEWODS

HOMEWODS

Sunday 30th August 2020

MONDAY

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

PART A;
1) Tabata (8x20s W / 10s R)
Alt Jumping lunges

2) 3 Sets;
60s Tempo Front squats @31X1
30s Rest
60s Tempo RDL's
30s Rest

PART B;
For Time;
50 Down ups
100 Squats
50 Down 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;
60s Strict Press
60s Bentover Rows
60s Rest

PART B;
20min Amrap;
20 Russian Swings
20 HR Press ups
20 Military Sit ups

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
40 minute Amrap;
10 TGU's
2 mins Cardio
30 Burpees
40 Alt Box step ups

(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) 4 Sets;
60s Alt SA Clusters
60s Rest

2) 3 Sets;
40s Bulg Split Squats (L)
20s Rest
40s Bulg Split Squats (R)
20s Rest

PART B;
For time;
400m Run (or 2mins cardio)
50 Alt DB Snatch
400m Run (or 2mins cardio)
50 Goblet Squats
400m Run (or 2mins cardio)
50 Box Jumps

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

FRIDAY

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

PART A;
1) 3 Sets;
60s Upright Rows

60s Press ups
60s Rest

2) Tabata (8x20s W / 10s R)
Bicep Curls
(Can put weight down in rest)

PART B;
10-20-30-40-50;
Push Press
NPU Burpees

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