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Workouts April 18th - April 22nd
admin April 17, 2017 No Comments

Workouts April 18th – April 22nd

Post Easter Week

 

Tuesday

 

A1. FR RFESS 3 x 8 r/l

A2. KB Swing 3 x 15

 

B1. Reverse crunch 2 x 10

B2. Twist 2 x 20

B3. Alt leg kicks 2 x 30

 

C Farmers Carry 1 x 200m

 

D 2 rounds 30/30 (stay)

Slams/ Wallball/ Push up/ Ring Row

 

 

Wednesday

 

A1. Jammer Push press 3 x 10 r/l

A2. Chin up 3 x max (max slow negatives after last set)

 

B. Tabata – 6 rounds

FR KB Squat

Hollow hold

Dips/ push ups

 

C 1 mile run (2 x middle unit laps) * if gate open

 

Or

 

3 rounds:

Sit ups x 20

KB swings x 20

1 hill

 

Thursday

 

1a BB RDL 3 x 5

1b Banded KB Swing 3 x 15

 

2a Push Press 2/4/6

2b SA KB Rows 3 x 10 e/s

 

Cond: 10mins Ascending ladder

Hand Release Pushups

Sit Ups

Wallballs

Jump Lunge

 

 

Friday

1a KB Man Makers 3 x 6

 

Bodyweight circuit:

2a Inchworm w/ press 3 x 6

2b Hanging Knee Raise/Straight Leg Hold 3 x 30s

2c Ring rollout 3 x 8

2d Cossack Squat 3 x 16

 

Cond:

10 Burpees
15 Kettlebell Swings

20 Hanging Knee Raises
25 Squats

1 Hill Run

25 Squats

20 Hanging Knee Raises

15 Kettlebell Swings

10 Burpees

1 Hill Run