This Week – 26/10/20

Monday

Breathe & Burn workout and Bodybuilding Accessory.  Warmup is General movement prep.  Workout Prep is Doubleunder review & practice.   Workout is 18 minutes of Toes to Bar, Wallballs, & Doubleunders.  Finisher is UB focused Bodybuilding.  Extra Credit is Aerobic Flush.                    

                Goal: 10+ Rounds.


Tuesday

Power Output workout and Bodybuilding.  Warmup is Airbike & UB Pull prep.  Workout Prep is Movement review & demo.   Workout is rounds of L-sit, WtD Pullups, & Max Effort Airbike.  Finisher is SA Kb/Db Row.  Extra Credit is Mobility.  

Wednesday

Floor Press and a Breathe & Burn workout.  Warmup is Floor Press & OH Squat prep.  Floor Press is Building to a heavy 5.  Workout Prep is OH Squat review & practice.   Workout is Descending reps of OH Squats & Burpees over Bar.  Extra Credit is Aerobic Flush.                    

                Goal: <8:00.

Thursday

BB Split Squats and a Breathe & Burn ←→ Heavy Breathing workout.  Warmup is Squat & UB Push review.  BB Split Squat are Accumulating sets of 5.  Workout Prep is HSPU/Inversion practice.   Workout is rounds of Goblet Squats & HSPUs with a 1k Row buy-out.  Extra Credit is Mobility.                    

                Goal: <15:00.

Friday

Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is Building to a heavy rep or TEST.  Workout Prep is Review & demo SA Db Hang PC & Push Press.   Workout is rounds of SA DB Hang PC + PP on the Right side, Stepups, then SA DB Hang PC + PP on the Left side, & finishing with Stepups.  Extra Credit is Bodybuilding.                    

                Goal: <10:00.

Saturday

Heavy Breathing workout and Core Accessory.  Warmup is Weightlifting & Breathing prep.  Workout Prep is Clean Progressions.   Workout is 16 minutes of CtB Pullups & Power Cleans with a 200m Run between movements & rounds.  Finisher is Core Accessory.  Extra Credit is Bodybuilding.                    

                Goal: 4+ Rounds.

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Training Hours

Monday – Friday:
5.30am – 11.30am
5.30pm -7.30pm

Saturday:
8am – 10am

Sunday:
9am – 10am

Personal training sessions are conducted anytime between the hours of 5.30am – 8.30pm

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