Thursday, 2 July 2020

OPTION 1 Warm-Up. Two sets of: Perform 30 seconds each of the following movements… *Station 1 – rev plank walks *Station 2 – bear crawl *Station 3 – duck walk *Station 4 – knees to chest hold *Station 5 – head stand hold…

Wednesday, 1 July 2020

Warm Up Part A: Tabata x 2 sets each of: (20 seconds work followed by 10 seconds rest 8 rounds) – Single-Arm Plank – Alternating single leg Deadlift – Side Plank – Air Squats Part B: Every 2 minutes 24 : Station 1 – 220…

Tuesday, 30 June 2020

Warmup mobility Ankle Hip Shoulder Star lunges STABILITY workout 3 rounds Partner work 100 m suitcase Carry  20 Shoulder taps 100 m suitcase Carry   30 + ' wall sit  Partner - Resistance band drag sprint Power clean prep…

Monday, 29 June 2020

Controlled Articular rotations Ankles, hips, shoulders, scapula, head Mobility work Part A: 6 sets (all together)of Kettlebell Complex Kb single arm : 2-Row 4-Deadlift 1 -clean 4-Shoulder press 2 windmills Part B: Every minute,…

Saturday, 23 May 2020

Warmup Couch stretch Runners lunge Frog hinge lumbar flexion Hip hinge changing foot positions Hindu pushups Side lunges Then… Part A: 3 sets of: 10 kb Sumo Deadlifts 5 / 5 kb windmills 10 kb single arm push press 5 /…

Thursday, 21 May 2020

Warm-Up. CARS 3 sets of : Hindu pushups x5 Bear Crawl x 10 m forward + 20 m backward Plank Shoulder Taps x 30 seconds Scapular Pull-Ups x 10-15 reps Wall Climbs x 2-4 reps Broad Jumps or Frog Jumps x 5-10 reps 50 single unders Followed…

Monday, 18 May 2020

Warm-Up. Cars 2 sets of Wall Slides x 5 Y’s, T’s & W’s x 5 per position with or with out band using activation Shoulder taps x 60 seconds Turkish get-ups x 6 (3 each side ) Followed by… Two Sets: Push Press x 5 Overhead…

Wednesday, 13 May 2020

Two sets of: 30 second Jumping Jacks 30 seconds Inchworm 45 seconds single leg of lunge Pulses L 45 seconds single leg of lunge Pulses R 30 seconds of  snow Angel's 30 second Wall Sit with Dumbbell or Kettlebell  Hold 30 seconds of Bodyweight…

Monday, 11 May 2020

Warm-Up. Cars neck, scapula ,shoulders ,hips, ankles Part A: 3 rounds of Wall Slides x 10 15 sec Pec Activation hold a heavy Kettlebell or dumbell with your arms extended squeezing with the palms of your hands 10 Snow angles 10 good…

Friday, 8 May 2020

Part A: 20 Air Squats 1 Minute hip Mobility Work 20 Pushups 2 Minute Front Rack Mobility Work 20 air Squats 2 Minute Overhead Mobility Work Part B: Metcon 4 Rounds For Time Every 2 50 double-unders 45' Second Barbell Front…