It’s great to be returning for the New Year, thank you everyone for your support and passion!

two rounds of Trx 45 Sec on 15 rest

Trx Row

Trx Bicep curl

Trx tricep press

Trx lunge (x2)

Trx hip hinge with optional hop (x2)

Trx one legged squat

Trx mountain climber

Trx hamstring runner

Trx hip press

Trx burpees 5 per side

body burner to follow:

30 sec on 10 rest

UPPER

lateral raise

tricep kickback

sumo hi pull

push ups

LOWER

snow board rotations

sprints

lunges

sqaut kickback

CORE

plank rotations

crab walk ( everyone’s fav😏)

glute kicks

crucifix plank  ( for Ken👍)

see you tomorrow!, can’t wait😀

3 AMRAP’s 15 min each.,

AMRAP 1.

Row 500 m or cardio 2 mins

20 squat with dumbbell punch

10  fwd lunges & kick with Db punch (per leg)

20 push ups

20 mountain climbers

AMRAP 2.

wall sit 1 min

20 squat jumps

20 side lunges stay low

20 hammer curls to overhead press

AMRAP 3

20 crab walks

10 plank to push ups

20 v sit with rotation

30 sec  crucifix plank

1 min sprint with high knees.

hope to see you tomorrow!😀

A couple of AMRAP’s tomorrow..(as many rounds as possible ) for  15 minutes each workout.

AMRAP  1.

Row 500m or run 400 m

15 squats

15 push ups

15 mountain climbers

AMRAP 2.

Run 400 m or cardio 2 mins

21 Kb swings

15 Thrusters

9 box jumps or step ups

AMRAP 3.

1 min wall sit

30 sec plank

20 renegade rows

20 butterfly kicks

45 min workout ..see you tomorrow!😀

Working the usual 45 sec on 15 rest.,

Trx one arm bicep curl ( x2)

trx tricep press

Trx one legged squat ( x2)

Trx one legged inverted row ( x2)

Trx pull ups

Trx fwd  lunge with weights (x2)

Trx atomic push ups

Trx pike

Trx hamstring curl

Trx hip press

14 mins

partner workout..

EMOM  x 2

20 v sit ab rotations

50 mountain climbers

50 squats

40 side lunges holding weights

15 db lateral raise

22 push ups.. ( for Simon)!!

sprint for 30 sec

3-4 rounds…this is the after affect we are seeking!!😀👍

Row 500 m or cardio 3 mins

70 squats 😏😉

40 travelling lunges

20 sumo hi pull

70 calf raises

20 jumping lunges

70 glute bridge raises

10 burpees

5 rounds:

row 500 m

run 400 m or 2 mins cardio

10 pull ups….with resistance band or assisted pull up machine

21 KB swings

15 DB thrusters

10 box jumps or step ups

farmers walk with kettlebells.

A ciruit tomorrow..it will be tough..45 sec on 15 off…

15 stations, 3 rounds..

K.B. Swing

KB sumo hi pull

Sprint

Burpees

Battle Rope

Ball slam

DB thrusters ( always have to include this!)

AB roller

calf raises

Rower

Boscu squats with weight

side lunge with weight ( x2)

push ups

plank

Can’t wait!!😀