For time:

Start with 1 min plank

Then...

• 2 squats + 10 pushups


• 4 squats + 9 pushups


• 6 squats + 8 pushups


• ...


• 18 squats + 2 pushups


• 20 squats + 1 pushup

End with 1 min plank

* We should adapt th exercises to our level. Advanced players can add more plank minutes, do jump squats or add a feww burpees after each series of squats/pushups, while newcomers can do half squats and put ther knees on the floor during pushups.

AMRAP 20 min

• 2 Burpees


• 4 Air Squats


• 6 Situps


• 8 Alt Superman

End with 1 min hollow hold

* Remember burpees do not imply a pushup. Put your chest on the floor, stand up and jump as efficiently as you can.

** If air squats aree too much, try regular squats.

*** Add weight to your situps if you can

Tabata's day

Remember: 8 series of 20 secs WORK / 10 secs REST

1 min REST between Tabatas

Tabata 1

Odd: Mountain climbers

Even: Plank

Tabata 2

Odd: Left leg front lunges

Even: Right leg front lunges

Tabata 3

Odd: Good mornings

Even: Squat

Tabata 4

Odd: V-Situps

Even: Hip extension

* Try to be consistent ¡in the number of repetitions you manage to do each time

** Add some weight if you consider any of these exercises is too easy for you

THE NEW SEVENS

For Time

Start with... 100 Double Taps (like this)

Then 7 ROUNDS of

• 7 Burpees


• 7 Sit-ups


• 7 Push-ups


• 7 Air Squats


• 7 Box Dips (like this)


• 7 V-Sit-ups


• 7 Floor Pull-ups (like this)

End with... 100 Double Taps

Take your time, adapt what you need, but... finish it up!

FRIDAY FUN

Today we will have an EMOM WoD. What is an EMOM? We will give you the work you have to implement every minute and you decide what you do with your 60 seconds as long as the work is done. Use your time with intelligence.

Start with.. 

 100 jumping jacks

 EMOM 15 mins

 6 Thruster (squat + push press; get some weights, bottles or something to make your push more effective)

6 Situps

 End with... 

 100 jumping jacks 

 If you can...

 Run up fast your stairs if you can. Go down slowly and repeat 5-10 times.

* Adapt your squat range if your knees hurt

* If 60 second is too long, increase the number of reps

SATURDAYS ARE FUN TOO!

WARM UP

3 Series of 

• 9 situps


• 7 squats


• 5 push ups

AND THEN...

4 Series of 

• 1 min plank


• 1 min air squats


• 1 min v-situps


• 1 min lunges

¡Remember enjoying your training!

SUNDAY MADNESS

I DARE  YOU!

Choose a two hours range of today. Warm up your knees. Do as many squats as you can/want.

That's it!!! You dare?

SIX-PACK BOOSTER!

After a proper warmup... repeat 5 times

• 30 secs plank


• 12 situps


• 20 secs lateral (left) plank


• 8 candlesticks, like this
  


• 20 secs lateral (right) plank


• 20 cross kick (left) crunches, like this
  


• 30 secs scissors


• 20 cross kick (right) crunches


• 1 min rest

Please, stretch! This guys may give you a few good ideas.