Michael Gusling

This was a fun one 🙃

I have been implementing the weighted vest in some of my workouts recently, here's the latest. 👊

x5 rounds
Clean n Press x8 (45kg)
Burpee jump overs x10
Pullups x10
Front Squats x8 (45kg)
Hand stand push-ups x6
Farmers carry x2 (40kg)
100m run: increase by 100m each round (500m)

#

"Every Minute on The Minute"⏱

Michael has got you covered this week with an EMOM workout 💪

What is an EMOM?
Your goal for this circuit is to complete each exercises given repetitions within each minute, if you complete it before the minute is up the remaining time is used as rest.

e.g. complete 15 push-ups within the minute, then move to goblet squats etc. until you have completed the whole circuit 3 times.

Complete the following exercises for 3 rounds:
1. 15 Push-ups
2. 20 KB Goblet Squats
3. 20 Jumping Lunges
4. 15 V-ups
5. 15 Shoulder Toss
6. 20 KB Swings
7. 15 Burpees
8. 40 Mountain Climbers (20 per side)

"Ladder Workout Complete for Time"

How the ladder works is, you begin with the Clean and Press. Complete 10 reps, then move to the Sit-Up and Twist etc. Until all the total reps have been completed.

Set the timer and push yourself to see how quick YOU can get it done!

1. Clean and Press: x 10,9,8,7,6
2. Sit-up and Twist: x 1,2,3,4,5
3. KB Squat: x10,9,8,7,6
4. Box Jump: x 1,2,3,4,5

"Barbell Complex Strength WOD"

Scale your weight range accordingly for each movement

This is a good workout if you are stuck in a plateau for any of the following exercises. It is a full body workout so get ready to sweat it out!

Complete each exercise for 5 Reps x 5 Sets

1. Deadlifts
2. Bent Over Row
3. Hang Cleans
4. Front Squats
5. Push Press
6. Back Squat

This Mornings upper body finisher to hit the burn!💪

"12 Days of Christmas"

Complete this workout exactly like the Christmas song!

⏺Start at Ex 1. Repeat Ex 1 add Ex 2. Ex 1, 2, 3 Etc.

⏺The starting number next to each exercise is how many reps you need to complete E.g 1x Rep of Burpees, 2x Reps of Sumo Squats

1. Burpee with Push up
2. KB Sumo Squats
3. Sit-Through
4. Jump Squats
5. Devil Press
6. Bicycle Crunches
7. Hip Bridges
8. Mountain Climber Up/Down Shoulder Tap
9. KB Swings
10. Alt Lunges
11. Inchworm Push up
12. Plank Rows

Killer AB Workout!

I've Prepped a HIIT workout that will get your core fired up! 🔥

Choose the level that's suitable for you
LvL 1: 3 sets/20sec for each exercise (20sec rest)
LvL 2: 4 sets/30sec (10sec rest)
LvL 3: 5 sets/40sec (NO REST)

Workout: (Watch the video for demonstration)
1. V-ups
2. Hollow Hold
3. Knee to Elbow
4. (L) Side Plank Crunch
5. Elbow Plank
6. (R) Side Plank Crunch

Ive got something big prepared for you today!

50/50 Workout of the Day
Complete 1 Round of the following
X50 Clean and Press
X30 Hammer Slams
X10 Box Jumps
X10 Minutes on Rower

2mins Rest

X50 Front Squats
X20 Single Press with Forward Lunge
X10 Burpees
X5 sets of 30sec KB Static Holds
X10 Interval 100m sprints on Skierg/1000m
X5 sets 30sec Weighted Planks

#50/50 HIIT