News & WOD
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
