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…

Wednesday, 6 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…

Tuesday, 5 May 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 tempo should strict press Part B: 5 rounds…

Friday, 1 May 2020

CARS SHOULDER, HIP AND ANKLE Part A: 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 –…