Workout of the day
2 Rounds:
Squat Maxtrix
Good Morning Matrix
10m Mobility Walk
EMOM 4
Jumping Jacks
Plank Shoulder Taps
5 Rounds – Minute On / Minute Off
20 Double Unders – Max Alternating Lunges
5 Rounds – Minute On / Minute Off
20 Double Unders – Max Sit Ups
5 Rounds – Minute On / Minute Off
20 Double Unders – Max Pike / HS Shoulder Taps
1) EMOM 8 – 40s Work / 20s Rest
Hollow Hold
Skipping
Arch Hold
Skipping
2) 2 Rounds
10 Squat and Reach
10 Scorpions
3) Every 2 Minutes x 10 Rounds
10m Bear Crawl
200m Sprint
4) AMRAP 12
6 V Up
12 Press Up
24 Mountain Climbers
Warm Up:
5 Minutes 50% Pace Run
3 Rounds
10m Walking Lunge
10m Inchworm
10m Spiderman Crawl
Workout of the Day:
EMOM 10
10 – 15 Burpees ( You Choose)
EMOM 10
20 Double Unders
5 – 10 Sit Ups (You Choose)
EMOM 10
20 Mountain Climbers
5 – 10 Hollow Rocks (You Choose)
For time complete:
150 burpees
150 lunges
150 sit ups
150 double unders/jumping jacks
150 mountain climbers
150 push ups
300m run
(30 min time cap)
GAIN Fitness Norwich Home Workout 27/03/20
Warm Up:
4 Rounds
50 Double Unders / Skips
10m Mobility Walk
Workout of the Day:
10 Rounds of Each for Max Reps
A) Squat Jumps
B) Russian Twists
One Minute rest between rounds (40 Mins Total)
“Sam” Home Variation
40 Minute AMRAP
8x Burpees
8x Handstand Push-ups or Pike Push-ups
67x Double Unders or Jumping Jacks
48x Mountain Climbers
26x Jump Squats
300m Run
16x Press-ups
GAIN @ Home
Warm Up:
EMOM 12
Hollow Flutter Kicks
Air Squats
Hollow Hold
Lunges
Workout of the Day:
10 Rounds for Time
20m Duck Walk
20m Bear Crawl
40m Broad Jumps
Extra:
50 Press Ups – Tempo (3221)
GAIN @ Home 24/03/20
Warm Up:
3 Rounds
40s Skipping
40s Plank Shoulder Taps
40s Hollow Hold
Workout of the Day:
20 – 2 Descending Ladder
Burpees
Lunges
V-Ups
1) In Pairs
AMRAP 15
60 Double unders
30 wall balls
15 HSPU
AMRAP 15
30 Hang Power snatch
15 cals
5 BMU
