Saturday 22nd July

Mains 5 Rounds 20 burpees 30 kettlebell swings 24/16 Run 400m   RookieFit 20 Minute AMRAP 10 Burpees 15 KettleBell Swings Run 200m

Friday 21st July

Mains EMOM – 10 Minutes 5 Hang Cleans Build to Heavy Single Push Press Alternating Minutes – 12 Minutes Min 1 Chin over bar hold Min 2 Top of Ring dip Hold   RookieFit Back Squat 4 sets of 8 Reps Deadlift 3 sets of 15 reps Push Press 3 sets of 10 reps

Thursday 20th July

‘Summers around the Corner’ 3 Rounds Min 0-2: Log rolls Min 2-4: Turkish Get-ups Min 4-6: GHD Sit-ups Min 6-8: Heavy Carry Min 8-10: Waiter walk

Wednesday 19th July

Mains Deadlift 3 x 10 reps controlled In between sets 10 x 1 arm rows each arm – HEAVY! Workout 50-35-15 Deadlift @ 70/50 Straight Arm Burpee   RookieFit Push press 3 x 12 reps   Workout 21-15-9 Push press Straight arm burpee Air squat

Tuesday July 18th

Mains 3 Rounds 0-3: row 3-6: step overs 6-9: double unders 9-12: rest   RookieFit 2 Rounds 0-3: row 3-6: step overs 6-9: double unders 9-12: rest

Monday July 17th

Mains Heavy 3 Front squats In 7 minutes find heavy single Thruster   Workout ‘COE’ 10 Rounds 10 Thruster 40/30 10 Ring push-ups   RookieFit In pairs 10 Rounds 10 cal row 15 Sdhp 20 squats one completes full round while other rests.

Saturday July 15th

Mains AMRAP 45 Miuntes Run 800m 10 Deadlifts @ 140/105 Run 800m 50 Sit-ups   RookieFit AMRAP 20 Minutes Run 200m 10 Deadlifts Run 200m 30 Sit-ups  

Friday 14th July

Mains In 8 minutes Find Heavy..ish Power clean 4 x max STRICT pull-ups 4 x 10 rep 1 arm rows 5 x 12 Bicep curls RookieFit 5 x 15m walking lunge 5 sets of 10 reps ring rows 5 sets max reps push-ups (on toes) FOR FUN bicep curls

Thursday 13th July

For Fun and Movement 0-2 – Forward rolls 2-4 – Triple Unders 4-6 – Row 6-8 – Cartwheels 8-10 – S/B OHWL 10-12 – Monkey bars

Wednesday 12th July

Fitness Test Mains + RookieFit 3 Rounds 8 Burpees 16 squats 3 Rounds 10 Burpees 18 Squats Complete within 8 Minutes 3 Rounds 12 Burpees 20 Squats Complete within 12 Minutes 3 Rounds 14 Burpees 22 Squats Complete within 16 Minutes 3 Rounds 16 Burpees 24 Squats Complete within 20 minutes GET HERE YOU ARE […]