Creative Cardio

Friday, 20th of January.
9am WOD
In Teams of 2
“I Go U Go” 30min. AMRAP
3 Burpees
6 AbMat Sit-ups
9 Air Squats

Thursday 19th of January.
WOD - Team EMOM
Every minute on the minute Team A completes 10 reps of the first exercise while Team B rests then it's Team B's turn to complete the reps while Team A rests, then together they complete 10 reps of the cardio exercise – rest for the remainder of the minute.
Station #1.
Team A: 10x Deadlift
Team B: 10x Deadlift
Together: 10x Glute Lunge
Station #2.
Team A: 10x High Pull
Team B: 10x High Pull
Together: 10x Hang Power Clean
Station #3.
Team A: 10x Push-ups
Team B: 10x Push-ups
Together: 10x Squat Thrusts
Station #4.
Team A: 10x Bent Over Row
Team B: 10x Bent Over Row
Together: 10x Dumbbell Swings
Station #5.
Team A: 5x Weighted Sit-ups
Team B: 5x Weighted Sit-ups
Together: 10x Plank Jacks
Station #6.
Team A: 10x Double Dumbbell Hang Sn**ch
Team B: 10x Double Dumbbell Hang Sn**ch
Together: 5x Thruster
FINISHER
ADD ONE ROUND OF
20 OF THE FIRST EXERCISE
10 OF THE SECOND EXERCISE

Wednesday, 18th of January.
E5MOM x5
Run 200m
12 Single Arm Sn**ch (L)
Run 200m
12 Single Arm Sn**ch (R)

Tuesday, 17th of January.
Carry Over
Round One – Starts with 2 exercises (A + B) – twice through, so 30s work : 15s rest x 4.
A or B will carry over into round two.
Round Two – 2 new exercises (C + D) plus the one carried over from round one (A or B) This round has 3 exercises in total- twice through, so 30s work : 15s work x 6. C or D will carry over into round three.
Round Three – 2 new exercises (E + F) plus the one the one carried over from round one (A or B) and the one they carry over from round two (C or D). This round has 4 exercises in total – twice through, so 30s work : 15s rest x 8.
Set #1.
A: Bicep Curl with Curtsy Squat | B: Single Leg Weight Pass
C: Deadbug Lat Pullover | D: Floor Press
E: Zombie Sit-up + Backward Fold | F: Hamstring Roll-out
Set #2.
A: Cross Body Curls | B: Upright Row
C: Kettlebell Swing | D: Sumo Deadlift High Pull
E: Hollow Body to Toe Touch | F: Plank Down Dog to Toe Tap
Set #3.
A: Devil's Press | B: Man Maker
C: Dumbbell Toe Taps | D: Two Footed Jump Over the Dumbbells
E: X-Ups | F: Snow Angel

Meet at the toilet block ☔️

Monday, 16th of January.
WOD
6 Rounds (Not for Time)
UNBROKEN
12 Power Clean
12 Push Jerk
12 Power Clean & Jerk
Rest for 1-2 Minutes

Friday, 13th of January.
8.30am Boxing
9am WOD
10x 10 Reps of Strength + 20s Cardio
Round #1.
Sumo Deadlift HP
Forward, Backward Run
Round #2.
Kettlebell Swing into Bottom-up Hold
Mountain Climbers
Round #3.
Goblet Squat
Side Shuttle
Round #4.
Tripod Get-up
Mountain Climbers

Wednesday, 12th of January.
WOD
10 Down to 1 | 1Up to 10 | 10 Reps
Set #1.
Chest Press | Lat Pullover | Lying Single Leg Touch Downs
Set #2.
Bicep Curl | Triceps Extension | Russian Twist
Set #3.
Glute Bridge | Weighted Sit-up | Lying Leg Raise (L+R)
Set #4.
Plank Shoulder Tap (L&R=1) | Superman | Reverse Rolling Crunch

Wednesday, 11th of January.
20min. EMOM
2 Double DB Sn**ch
4 Push-ups
6 Row
8 Press
10 Deadlift
Rest for remainder of the minute.

Tuesday, 10th of January.
4X E5MOM
Run 400 Meters
30 KB Swings
30 Air Squats