16/11/2020
Friday 27 November 2020 '27/11/2020'

QUARANTINE WOD DAY 20

1 . core 3 rounds of

1 min plank

30 sec side plank

30 sec superman hold

2 . e3mom x 5

8-10 db clean & jerk each hand

10 front rack lunges each hand

10 v-ups

3 . accessory work

3 rounds of

10 db row each side

10 up right row with a kettlebell

 

Thursday 26 November 2020 '26/11/2020'

QUARANTINE WOD DAY 19

1 . core 3 rounds of

20 bridges

20 crunches

30 sec hollow hold

30 sec superman hold

2 . 11 min amrap

10 alternative db snatches

10 burpees

15 squats

3 . accessory work

3 rounds

10-15 biceps curl

10-15 overhead triceps extensions

Wednesday 25 November 2020 '25/11/2020'

QUARANTINE WOD DAY 18

1 . core 3 rounds of

15 v-ups

15 frog bridges

30 sec side plank

2 . 30-20-10 reps of

goblet squats & chair dips

3 . 4 rounds of

10 db pull over

8 chest floor press

max rep diamomd push ups

rest as needed

Tuesday 24 November 2020 '24/11/2020'

QUARANTINE WOD DAY 17

1 . core 3 rounds of

20 shoulder taps from hollow hold position

10 goodmornings with a dowel

10 dowel pass through

10 down up

2 . for time

70 front rack lunges

60 kb swings

50 push ups

40 db snatches

30 burpees over db

3 . 4 sets 10-15 db row

Monday 23 November 2020 '23/11/2020'

QUARANTINE WOD DAY 16

1 . core 3 rounds of

30 sec hollow hold

30 sec superman hold

20 sec copenhagen plank each side

2a . 0-5 min

21-15-9 reps of

swings & v-ups

2b . 5-10 min

21-15-9 reps of

jump squats & push ups

2c . 21-15-9 reps of

kb swings & burpees

Friday 20 November 2020 '20/11/2020'

QUARANTINE DAY 15

1 . core: 3 rounds of

10 chair brigdes

8 one leg v-ups each side

8 side plank reach through

2a . 4 sets of 8-12 reps

floor chest press with 1 db (depending on the weight) left + right hand

max rep diamond push ups, then rest 90sec

2b . 4 sets of

10-15 reps one arm db row (depending on the weight)

8-12 reps db pull over then rest 90sec

2c . 4 sets of

8 one leg dead lift* + 10 bulgarian split squats right leg

rest 1 min and do the left leg

(*try to keep your hips parallel to the ground)

2d . 2 sets of

max reps biceps curl & triceps overhead extensions

with a kettlebell

Thursday 19 November 2020 '19/11/2020'

QUARANTINE DAY 14

1 . core: 3 rounds of

20 alternative leg raises

8 reps side bridging- add single leg hip abduction each side

10 one leg bridges

2 . e2mom for 12 min with 1 db

min 0-2, right hand,  8 db front squats – 8 push press – 12 db clean

min 2-4, left hand 8 db front squats – 8 push press – 12 db clean

if your db is light weight raise your reps

3 . 3 sets of 5 reps each side kettlebell windmill

then 3 sets of 5 reps each side kettlebell turkish get up

Wednesday 18 November 2020 '18/11/2020'

1 . warm up

3 rounds of

40 mountain climbers

20 jumping jacks

10 front step lunges

2 . 4 min amrap

4 db presses right hand – 4 overhead front step lunges right leg

then left

rest 2 min and do

4 min amrap

8 kb swings – 4 burpees

2 min rest and do

5 rounds for time of

7 db snatches each hand – 14 push ups

 

Tuesday 17 November 2020 '17/11/2020'

QUARANTINE DAY 12

1 . core, 3 rounds of

10 dead bug

8 birddog each side

30 sec side plank

2a . 3 rounds of

10 db one arm row

10 db push press

10 diamond push ups

rest as needed

2b . 3 rounds of

20 alternative front step lunges with a kb front rack

20 alternative jumping lunges

rest as needed

2c . 3 rounds of

12-15 reps biceps curl

12-15 reps overhead triceps extensions

hold a kettlebell with both hands

 

Monday 16 November 2020 '16/11/2020'

QUARANTINE DAY 11

1. CORE

3 rounds of

15 Russian swings

15 bridges

20 alternative leg raises

2. 3 rounds of 5 windmill (if you haven’t experience in kettlebell training hold a bottle of water) + 5 one leg dead lift  + 8 bulgarian split squats

3. For time

50 American swings

30 burpees

50 alternative db snatches

50 push ups

50 thrusters holding a kettlebell with both hands