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Home Run Training - Monday 20th April

Check out all of today's workout!


Core Crusher


Workout

12 Rounds

20 seconds on/ 20 seconds off

5 x Crunches

10 x Single Leg V-Ups


into

10 Rounds

25 Sit-Ups

20 Kicks (10EL)

15 Supermans

10 Under and Over (5ES)


follow along below!



Kids Workout


Hand Stand Challenge

10 Sec Hold/ 10 Sec Rest

20 Sec Hold/ 20 Sec Rest

30 Sec Hold/ 30 Sec Rest

.....

and so on until failure

(During rest perform 5 Air Squats)


Once failure is reached perform 3 Min Maximum Chair Step Ups


into

10 Rounds

DB/KB Deadlifts x 5

Run Up & Down the Stairs


Home Run Training


Workout

4 Rounds

10 Min Cap

Dive Throughs - 8

Side Lunges - 8 (4EL)

Plank Roll Over - 8 (4ES)

Back Lunges - 16 (8EL)


into

20 Min AMRAP

HRPU'S - 10

Supermans - 15

Shoulder Taps - 20

Hollow Rocks - 25

Frog Jumps - 30


follow along below!



DB/KB Workout

30 Min EMOM


Min 1 - Bent Over Row - 15 - 20 EA

Min 2 - Single Arm Bench Press - 15 - 20 EA

Min 3 - Taters KB or DB - 10

Min 4 - Chair Dips - 30

Min 5 - DB Devil's Press ALT* or KB Single Arm Swing ALT - 15 EA


Work for 40 seconds of the minute then rest for 20 seconds. Make sure you get at least 15 seconds rest.


*Alternating

follow along below!




Bonus

Coffee with the coach



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