Friday, 17 April 2020

Warmup CARS Part A: FOR TIME 200 SINGLE UNDERS or 100 du 30 ALT DB cleans or power cleans 15 PIKE PUSH UPS 200 SINGLE UNDERS or 100 du 30 ALT DB cleans or power cleans 15 PIKE PUSH UPS 200 SINGLE UNDERS oR 100 du 30 ALT DB cleans…

Thursday, 16 April 2020

CARS SHOULDER HIPS ANKLES Warmup Mobility 5 rounds 8 Hindu pushups 8 Inchworm 8 Spiderman taps 16 alternating single leg hip extensions Part A: 5 rounds of 6 tempo front Squat 32x1 6 temp Deadlift 2 count pause at hang position…

Wednesday, 15 April 2020

Three sets 30 seconds windscreen wipers 30 seconds Reverse Snow Angels 30 spiderman Lunges 30 windmills 30 Sprint on spot Followed by… Three Sets: 30 seconds of plank Hold 30 seconds pushups 30 seconds of wall-sit 60 seconds of…

Tuesday, 14 April 2020

Warm-Up. CARS 3 rounds of 10 air Squats 10 hip thrusters 10 Side lunges 30 ' plank holds 30 ' rev plank holds 100 singles Then… Part A: Emom for 16 minutes (4 sets of each): Station 1 – Landmine rows or Kettlebell or dumbell(Left)…

Monday, 13 April 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 (lightish…

Saturday, 11 April 2020

Part A: Three rounds of 60 seconds of Jog o spot 30 seconds of Inchworms 30 seconds of Bodyweight Alternating Cossack Squats 30 seconds of Russian Baby Makers 30 seconds of Side Plank Right Side 30 seconds of Side Plank…

Friday, 10 April 2020

Warm-Up. Cars 3 Sets: 10 Bird Dogs 10 Dead Bugs 3-5 Dragon Flags Then… Part A: Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – hang Snatch x 6-8 reps or 16 single arm Snatch Station 2 – floor Press x 12 -16 reps…

Thursday, 9 April 2020

Warm-Up. CARS Part A: 2 rounds of 800m run L sit x 30 seconds Side plank x 30 seconds each side Squat hold x 30 seconds Bear Crawl x 10 steps forward + 10 steps backward Plank Shoulder Taps x 30 seconds Scapular Push-Ups x 10-15 reps Then… Part…

Wednesday, 8 April 2020

Warm-Up. CARS SHOULDER, HIP AND ANKLE Every minute, on the minute, for 8 minutes (2 sets each), complete: Minute 1 – Bear Crawl x 45 seconds Minute 2 – windscreen wipers x 10 Minute 3 – Russian Baby Makers x 10 reps Minute 4…

Tuesday, 7 April 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…