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New Year’s Eve

HIIT at Home!

4 rounds of 20 seconds on/10 seconds off:

Squat Jumps

Push Ups

Russian Twists

Plank Jacks

Jump Lunges

Mountain Climbers

Tuck Jumps

Sit Ups

Take 1 minute rest between rounds.

28.12.18

Conditioning

10 to 1 of Deadlifts 

Superset with:

1 to 10 of Pull Ups

*with 3 burpees between each round – 10 Deadlifts, 1 Pull Up & 3 Burpees / 9 Deadlifts, 2 Pull Ups & 3 Burpees…

10 to 1 of Toes to Rig

Superset with:

1 to 10 of Push Ups

*with 8 cals on the Assault Bike between each round – see format above.

27.12.18

Movement Prep

40 cal Assault Bike (moderate)

3 rounds of:

10 plate G2OH

10 Gorilla Squats

10 Front Rack Elbow Rotations*

*Have the barbell in front rack position  Drive the left elbow as high as possible, then the left.  Repeat for 5x each side.

10 Dislocates

Conditioning

12 min AMRAP

8 Front Squats

8 Push Press

Christmas Eve

12 Days of  Christmas:

1Burpee

2 Squat Jumps

3 Toe Taps (each side)

4 Star Jumps

5 Sit Ups

6 Russian Twists (each side)

7 Tricep Dips

8 Lunges (each leg)

9 Glute Bridges

10 Plank Shoulder Taps

11 Mountain Climbers (each leg)

12 Walk-Outs

Complete like the 12 Days of Christmas Song, taking rest when needed.

21.12.18

Conditioning

500m Row

3 rounds of:

30 Plate G2OH

30 Burpees onto Plate

30 Plate OH Walking Lunge

Cash Out:

500m Row

Christmas Opening Hours!

As normal until..

Christmas Eve – CLOSED

Christmas Day – CLOSED

Boxing Day – CLOSED

27th-30th Dec open as normal..

New Years Eve – CLOSED

New Years Day – CLOSED

02nd of Jan back to normal!

We wish you all a Merry Christmas and a Happy New Year!

The Fitlife Team!

20.12.18

Strength

Overhead Press x 5

Rest 90s.  5 sets.

Accessory

Dumbbell Shoulder Press x 8

Eccentric Pull Ups x 4 (5 seconds)

Rest 60s. 4 sets.

Face Pulls x 8

Lat Raises to exh.

Rest 60s. 4 sets.

Kettlebell Upright Row x 8

Tricep Extensions x 8

Rest 60s. 4 sets.

Finisher

Every 2:00 for 5 Rounds

30 Double-Unders

4 Rope Climbs

8 Handstand Push-Ups