MONDAY 18/05
STANDARD CLASS
STRENGTH: Emom 12’
a) 5 + 5 Steps Duck Walk
b) 10 x Reverse Snow Angels
c) 15 x Hollow Rocks
CONDITIONING: 6 Rounds
6 Devil Press
12 Mountain Climbers
18 Squat Jumps
24 Butterfly Sit Ups
TUESDAY 19/05
GYMNASTIC CLASS
WEDNESDAY 20/05
STANDARD CLASS
STRENGTH: 12’ Amrap
1 x Wall Climb + 20” Handstand Hold
8 / 10 x Table Pull Ups
8 / 10 Pistol Squat o Skater Squat
CONDITIONING:
For Time 28’ Time Cap
100 Step Ups
80 Butterfly Sit Ups
60 Squat Jumps
40 Push Ups
20 Burpees Step Up
40 Push Ups
60 Squat Jumps
80 Butterfly Sit Ups
50 Step Ups
THURSDAY 21/05
MOBILITY CLASS
FRIDAY 22/05
STANDARD CLASS
STRENGTH: Every 3’ x 12’
12 x Table Pull Ups
12 x Strict Hspu / Hs Hold
12 x Superman Rocks
CONDITIONING
90” ON 90” OFF
30 Du’s / 50 Su’s
10 Thrusters
10 Burpees Over
SATURDAY 23/05
STANDARD CLASS
STRENGTH: 12′ Emom
a) 15” Hollow Hold + 10 V-Ups
b) 15” Plank + 10 Plank Twist
CONDITIONING:
2’ ON / 30” OFF x 6 Sets Alt A – B
A) AMRAP
10 Jumping Lunges
10 Push Ups
10 Lateral Hops
B) AMRAP
10 Sit Ups
10 Burpees
10 Squat Jumps
