Thursday 18th June

 

Warm-up
30x Shoulders Taps
20x Tricep Kickbacks with tins
10x Situps
Metcon

4 x Supersets

1. Pushup x20
2. 90 degree isometric hold for 15 seconds
3. Pseudo Pushup x10
4. Dips x10
5. Incline diamond pushup x15
6. Incline pushup x20 (Waist height)
7. Pushup 10 seconds down, 10 seconds up x3

Finisher 3 rounds:
10x Wipers p/s
30 second hollow hold
—————–
Scaled/Silvers
4 x Supersets

1. Pushup x10
2. 90 degree isometric hold for 10 seconds
3. Pseudo Pushup x8
4. Dips x10
5. Incline diamond pushup x10
6. Elevated pushup x10 (Waist height)
7. Pushup 5 seconds down, 5 seconds up x3

Finisher 3 rounds:
10x Wipers p/s
30 second hollow hold

Now who amongst you doesn’t love a strength day? Today is a little different, the whole thing is one, giant superset, so you’ll need to get everything set up in advance and be ready to move your way through it.
1. 20 pushups, nice and simple, on your knees or not, unbroken or not, bash your way through as quickly as you can.
2. 90 degree hold, so get that angle at your elbow, your only points of contact with the floor are your hands and toes, hold the position for 15 seconds.
3. Pseudo planche pushups, bring your hands as close to your waist as you can, rotate them so the fingers point outwards and have at it.
4. Dips, shoulders below your elbows, you can do these toe spotted if you need to.
5. Incline diamond pushups, find a surface at waist height, hands together to make a diamond with your index fingers and thumbs, 15 pushups on your waist high surface.
6. While you’re on your waist high surface 20 incline pushups, the regular kind.
7. Back to the ground, 3 push ups, each with a 10 second down and 10 seconds up. Nasty, nasty, nasty.

You may rest for a maximum of 2 minutes before doing it again, then again and yes then again. 4 entire supersets of this.

Your finisher is some abs because quite frankly nothing about your rib cage is going to be working, possible ever again. “