Maybe you’ve been following engi.pw on social media, but still uncertain what type of training we do.
Or whether its for you
So, I’m going to let you see what the guys got up to this week, you can even go try it out (only whether you know how to do the exercises securely and rightly)
At GMC we train 3 times a week, with the occasional weekend technique lesson to focus on anyleang you might be having dwhetherficulties with or haven’t done before.
Here it is
**Every sessions have a warm up section based on session to follow**
Monday
20 minutes Deadlwhethert and strict press
With this session there are dwhetherferent options
1 deadlwhethert and 1 press every 30 moments
or
3 deadlwhetherts and 3 strict press every minute
or
2 deadlwhetherts and 2 strict press every 30 moments
Part 2
Circuit 12 minute EMOM – 4 rounds
1. 150 Metre row
2. 5- 8 thrusters – kettlebell or dumbbell
3 – 45 moment or max effort plank
Part 3
12 minute EMOM
1 20 Metre Prowler
2. 8-10 wall balls
3. 3-5 sandbag over shoulder
Wednesday
10 Minute EMOM
5 Squats – barbell, kettlebell or some kind of remedial drill
part 2
10 minute EMOM
5 X Bench press
Part 3
20 minute EMOM
1. 20 kettlebell see saw press
2. 8 Shove Press
3. 8 – 10 ring rows
4. 10 box jumps
Friday
12 minute team work
Max Distance prowler run
Part 2
12 minute team work
Max effort Farmers walk
Part 3
Tabata sessions
1 – Rower
2. Thrusters
3. Mountain climbers
4. Strolling plank
And thats it, 3 sessions, mixing a lot of fitness components
A few people ask whether 3 sessions a week is enough, well that gets you 150 sessions a year, give or take, when was the final time you did 150 sessions a year, without having a break cause you were injured, worn out, fed up, bored.
Consistency is key, look at the largeger picture, not just how you can destroy yourself in one session.
Let me know how you get on whether you try these
If you like the look of this, April membership is now open and can be booked here
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