Friday 15th May
Technique Classes this week are on Gymnastics on Thurs & Sat

 

Warm-up
30x zombie kicks
15x lunges (drive knee out in front and hip forward in back leg with pause at bottom)
30x calf raises
30x penguin taps
15x burpees
Metcon (2 Rounds for reps)

alt EMOM 12
40x Double Unders / 60x Singles / 30x Star Jumps
15x KBS

RX+ 50x DU’s & 20x KBS

Finisher:
3 rounds
90s Glut bridge march – rest 30s – 1 min if you have a mini band you can put it around your knees

*score is round one: total skips (RX & RX+ are Double Unders) round 2: total KBS

Something nice and simple to finish the work week, 12 minutes of work, odd minutes you will perform either 40 DU, 80 SU or 40 star jumps, just to get your heart rate up, even minutes you’ll be doing KBS. Oh bountiful joy. we don’t really have to go through the odd minutes they’re pretty self explanatory, however even minutes offer some interesting choices. If you have an appropriate weight KB then you’ll be performing American swings, all the way overhead, if you have a heavy KB then you will perform Russian swings, just up to eye height. If you don’t have a KB then you can use a DB, hold it by one head and perform Russian swings, if you have no weight you can fill a backpack with weight and perform Russian swings, these will feel a little odd due to the malleable nature of the bag but be patient with the movement, the power from your hips to the bag will be delayed slightly, try not to get impatient and yank it up with your traps.

Your finisher today is particularly devious, so much so that as I write this brief I am giggling maniacally, the glut bridge march will light up your gluts hugely, if you have a band to put around your knees it will be sooooooooooooooooooo much worse/better. With the banded options don’t let your knees cave in, with both options try to keep a staight line from your supporting knee to your shoulder, gluts tight, hips up and abs braced. It’s only 90 seconds, how much lactic acid can possibly build up in such a short amount of time? ”