WEEK 2

MONDAY

As Many Rounds As Possible in 10 Minutes (AMRAP10)

Ascending reps for each exercise in multiples of 2 (2,4,6,8,10...)

* Ground to Overhead

* Jump Lunge 

* Butterfly Sit Up

* Jump Squat

TUESDAY

As Many Rounds As Possible in 2 Minutes (AMRAP2)

* 5 Hand Release Press Ups

* 10 Mountain Climbers 

* 15 Front Squats 

X 5 (60s rest between each set)

WEDNESDAY

'MUSCLE ROUNDS'

  • 6 sets of 4 reps per exercise.

  • 5 second hold in a brace position on each rep.

  • 10 seconds rest between sets.

  • 60 seconds rest between exercises.

  • If you fail to hit the target number of reps in a set, reduce the target by 1 rep for all following sets.


Work through the following exercises in sequence

A. Press ups

B. Prone Towel Pull

C. Air Squat

THURSDAY

EACH EXERCISE
- 40 seconds Work
- 20 seconds Rest

1. Weighted Glute Bridge Hold

2. Elbow Plank

3. Romanian Deadlift 

4. Weighted Sit Up 

COMPLETE 3 ROUNDS

FRIDAY

2 ROUNDS: (Max Reps Per Movement)

Min 1: Strict Burpees (2 Press Ups + Burpee)

Min 2: Thruster

Min 3: DiveBombers

Min 4: Squat Cleans 

Min 5: Rest

On the second round, aim to beat your scores from round 1

Ben Waters