FRIDAY 12TH JUNE WORKOUTS ANNOUNCED

🔐 6AM OUTDOOR HIGH INTENSITY WORKOUT

EMOM 

WARM UP 

 PLYOMETRIC 15min and jog!

High Knee

Quick Feet

Start jumps

Butt Kicks

Strides

3 SUPER SET

DB Walk Lunges Max

Body Weight Push-up

DB Renegade Rows

 

SPRINT 1 MIN

 

Rower Max

Wall Ball Front Squats

Wall Ball Sit UPS

 

SPRINT 1 MIN

 

KB RDL

Burpee

KB Upright Row

 

SPRINT 1 MIN

 

🏋️‍ 5:30PM OUTDOOR CROSSFIT

WARM UP

  • 10 Hip Rotations into Shinbox switch

Then

3 Rounds

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  • 10 Broomstick Dislocates
  • 8 Wall Pulsing T Spine Openers
  • 6 Hollow Rocks
  • 4 Surrender Reverse Lunges e.s.

STRENGTH/SKILL

12 MINUTES

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COSSAK SQUATS (increasing weight)

  • 6 x 4 E.S.

In between sets:

  • 8 Glute Elevations

Options:

  • Bodyweight
  • Single DB
  • Single KB
  • Med ball
  • Plate

CONDITIONING

4 ROUNDS

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3 MIN TO COMPLETE:

  • 20 Sec Wall Facing Handstand Hold or Plank
  • 20 Single DB Thrusters (10 e.s.) 22.5kg/15kg
  • 20 Sec L Seated OH Plate Hold (Tray Hands)
  • 20 Russian Twists (10 e.s.)
  • Rest remaining time

EQUIPMENT

  • Cossaks: DB/KB/ Plate
  • Thrusters: DB/KB
  • L sit hold: Plate
  • Twists: DB/KB/Plate
  • Exercise Mat

 

🍑 6.30pm BOOTY BUILDER

Warm up:
– Glute bridge
– BW RDL
– Walking hamstring touches

Work out:
a1. Squat w/ 2 count pause x 8
a2. Hip thrust x 12

b1. Glute Bridge x 10
b2. Full ROM Bulgarian S/S x 10 each

c1. BB RDL x 10
c2. Sumo DL x 12
c3. Abductions x 20