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Saturday Sessions posted here each week. This is your Gameday.
11/7/20
10 Rounds:
KB Swings x 15
Squat Jumps x15
Pressups x15
Go heavy on the KB. Post time and KB weight below
Planks finished me off Buy-In: 2:38 Main: 10:56 Buy-Out: 9:56 Total: 23:32
4/7/20
Buy-In:
100x bodyweight (bw) squats
Main:
100x burpees
EMOM = 5x lunge switch jumps each side
Buy-Out:
3 Rounds of:
20x lizard crawls
1min x bw plank
Short and intense: minimise the rest and post your time below
Buy in: 3:12
Main: 15mins 34
Buy out: 12:12
Total: 30mins 58
Definitely under estimated how hard that would be 🥵
27/6/20
5 Rounds:
Spiderman plus press-ups x10es (move opposite arm forward too)
KB Swings x20
Renegade Row x10 (1 = press-up and 1 row es)
Ski Sit Hold x max time
Max effort on each Ski Sit Hold. Push yourself.
Post total ski sit time and KB weight below
14kg DB. (Couldn’t fit any more on the handle) total ski sit time: 8mins 59s. Legs are burning now! Enjoyed that one.
6/6/20
𝟕 𝐑𝐨𝐮𝐧𝐝𝐬:
SA KB Push Press x5es
Goblet Squat x10
Hindu Pushups x15
Goblet Lunges x20es
Go heavy on the KBs. Challenge yourself.
𝐏𝐨𝐬𝐭 𝐭𝐢𝐦𝐞 𝐚𝐧𝐝 𝐊𝐁𝐬 𝐛𝐞𝐥𝐨𝐰
30/5/20
15 Rounds:
Goblet Cossack Squats x15es
KB Swings x15
Burpees x1
Decrease squats by 1 each round
Increase burpees by 1 each round
Post time and KBs below
23/5/20
Lunges x 10es (bw)
KB swings x 2 (+2 each round) (heavy)
Air squats x 20 (bw)
EMOM until failure:
Minute 1 = Lunges
Minute 2 = KB swings
Minute 3 = Air squats
Minute 4 = Lunges
etc.
Post time and KB weight below
11/7/20
10 Rounds:
KB Swings x 15
Squat Jumps x15
Pressups x15
Go heavy on the KB. Post time and KB weight below
Planks finished me off Buy-In: 2:38 Main: 10:56 Buy-Out: 9:56 Total: 23:32
4/7/20
Buy-In:
100x bodyweight (bw) squats
Main:
100x burpees
EMOM = 5x lunge switch jumps each side
Buy-Out:
3 Rounds of:
20x lizard crawls
1min x bw plank
Short and intense: minimise the rest and post your time below
27/6/20
5 Rounds:
Spiderman plus press-ups x10es (move opposite arm forward too)
KB Swings x20
Renegade Row x10 (1 = press-up and 1 row es)
Ski Sit Hold x max time
Max effort on each Ski Sit Hold. Push yourself.
Post total ski sit time and KB weight below
6/6/20
𝟕 𝐑𝐨𝐮𝐧𝐝𝐬:
SA KB Push Press x5es
Goblet Squat x10
Hindu Pushups x15
Goblet Lunges x20es
Go heavy on the KBs. Challenge yourself.
𝐏𝐨𝐬𝐭 𝐭𝐢𝐦𝐞 𝐚𝐧𝐝 𝐊𝐁𝐬 𝐛𝐞𝐥𝐨𝐰
30/5/20
15 Rounds:
Goblet Cossack Squats x15es
KB Swings x15
Burpees x1
Decrease squats by 1 each round
Increase burpees by 1 each round
Post time and KBs below
23/5/20
Lunges x 10es (bw)
KB swings x 2 (+2 each round) (heavy)
Air squats x 20 (bw)
EMOM until failure:
Minute 1 = Lunges
Minute 2 = KB swings
Minute 3 = Air squats
Minute 4 = Lunges
etc.
Post time and KB weight below