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Set 1:
EMOM For 20mins a) Dumbbell Bench Press x 10 reps b) KB Swings x 20 reps c) Single-Arm Dumbbell Row x 8 reps each arm d) Rest Set 2: 5 Rounds of: 7 x Push Press - DB or Barbell 7 x Toes to Bar or Hang Leg Raise Set 3: 2min Squat Stretch
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Set 1:
Every 90sec for 18mins a) Front Squat x 10 reps b) DB Walking Lunge x 20m c) Hollow Rocks or Hollow Hold x 30-45 seconds Set 2 Every 2mins For 18mins a) 30/20 Calories of Assault Bike or Row b) 100m Farmers Walk c) Run 250m Set 1:
Every 90 Seconds for 18mins a) Deadlift x 8 reps b) High Knee Step-Ups x 10 reps per leg c) Strict Pull Ups x 6-8 reps Set 2: EMOM for 10 minutes: 6 x Russian Kettlebell Swings (heavy) 6 x Burpees Set 3: 3 Rounds 30 sec Prone hold 30 sec RH Side Plank 30 sec Prone hold 30 sec LH Side Plank Rest 1min Set 4: Posterior Chain Mobility Set 1:
Every EMOM for mins 12 mins a) Single Arm Dumbbell Row x 10 reps b) DB Reverse Lunge x 10 reps each c) RH Waiters Walk x 20m d) LH Waiters Walk x 20m Set 2: "Fight Gone Bad" 3 Rounds, For Total Reps in 17 minutes 1 minute Wall Balls 1 minute KB High-Pulls* 1 minute Box Jumps 1 minute Push Press 1 minute Row/Air Bike* 1 minute Rest *modified to suit class Set 1:
Every 90 seconds for 18mins a) Push Press Press x 10 reps b) Flutter Kicks x 45 seconds c) OH Waiters walk x 20m each arm Set 2 12min AMRAP 250m Run 20 x KB High Pull 15 x Wall Balls Set 3 Upper Body Mobility Set 1:
EMOM For 15mins a) Kettlebell Swings x 20 b) Front/Goblet Squats x 8 c) Ring Rows x 10 Set 2: For max reps/calories: (14mins) 2 Minutes of Air Bike (for calories) Rest 2 Minutes 2 Minutes of Burpee Box Jump/Step Ups Rest 2 minutes 2 Minutes of Rowing (for calories) Rest 2 minutes 2 Minutes of Wall Ball Set 3: Hip Mobility Set 1:
3 x 7min AMRAPS with 5mins rest (38mins) AMRAP A: Row/Air Bike 15 Cals 15 x Burpees AMRAP B: +3 x Wall Ball 50 x Skips AMRAP C: 12 x Push Press 24 x Alt Jump Lunge Set 1:
EMOM For 12mins a) Deadlift x 6 b) L Seated DB Press x 10 c) RH Side Plank x 45 Sec d) LH Side Plank x 45 Sec Set 2 Tabata: Reverse Lunge Set 3 3 rounds of: 7 x Strict Pull-Ups 14 x Push-Ups 21 x Kettlebell Swings Set 1:
EMOM For 15mins a) Push Press x 8 reps b) Isometric Hold – Chin Over the Bar x 15-30 seconds c) Kettlebell Swings x 20 reps Set 2: For time: Run 500 Meters 30 x DB Thrusters Run 500 Meters Set 3 Hip/Quad Mobility Set 1:
Every 90sec for 18mins Four sets of: 18mins a) Waiter’s Carry Walking Lunge x 10m each arm b) Ring Rows x 12 reps c) Kettlebell Swings x 20 reps Set 2: EMOM For 20mins a) Row/Air Bike x 15/10cals b) KB High Pull x 15 c) Box Jumps x 6-10 d) Hanging Knee Raise x 10 |
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