Monday 16th - Sunday 22nd May 2022

Monday 16th – Sunday 22nd May 2022

 

Session 1

 

If you have a HR monitor 110- 180 ( – age )

 

10 minute Row steady pace 

E2MOM

8- 10 Strict T2B

10 – 15 Double DB bent over Row

 

Rest

 

10 minute ski erg steady pace

E2MOM

12- 15 DB Lateral raises

12 – 15 Db Hammer curls

 

Rest 

 

10 minute echo bike steady pace 

E2MOM

15 BB windshield wipers 20/15kg 

20 BB Z press 20/15

 

Finisher:

Coaches abs or arms 

 

Session 2

 

Work for 45 secs each on each exercise

 

Pull group

 

EMOM 12

1.ski erg 8 – 9 RPE

  1. BB Upright rows
  2. Tempo ring rows 2121
  3. Reverse bicep curls
  4. Rest

 

Push group

 

EMOM 12

1.Bike erg 8-9 RPE

  1. Press ups
  2. DB skull crushers
  3. Arnie press
  4. Rest 

 

Core group

 

EMOM 12

1.Echo bike 8-9 RPE

  1. DB suitcase Deadlift ( needs to be heavy )
  2. Plated Russian twists
  3. Atomic sit ups
  4. Person who is resting holds down the feet of the person doing the sit ups