Workout of the day

EMOM 4

High Knees
Heel Flicks
Jumping Jacks
Mobility Flow

1000m Run
50 Air Squats
50 Sit Ups

800m Run
40 Air Squats
40 Sit Ups

600m Run
30 Air Squats
30 Sit Ups

400m Run
20 Air Squats
20 Sit Ups

200m Run
10 Air Squats
10 Sit Ups

Gymnastic Swimming

20s Front Crawl
20s Back Stroke
20s Breast Stroke
Rest 1 Minute – Repeat x 3

EMOM 6

Hollow Semi Cricles
Hollow Rocks
Prone Raises

EMOM 10

A) Tempo Air Squat (5331)
B) Tempo Press Up (5331)

AMRAP 12

30 Double Unders
20 Lunges
10 HSPU

3 Rounds

10m Inchworm
10m Mobility Walk
10 Up / Down Dogs

EMOM 30

1) Headstand Hold (Alternating Knees to Chest)
2) Tactical low crawl (20s Forward / 20s Backwards)
3) Laying Bicycle Crunches (40s)
4) 200m Sprint
5) Rest

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

GAIN @ Home 23/03/20

20 Min AMRAP

5 HSPU / Press Ups
15 Air Squats