#JACKTHERIPPED: HALLOWEEN FINISHERS 

31st October 2018 | | |

Welcome to ‘#JACKTHERIPPED’, our 30-day post-w...

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#JACKTHERIPPED: HALLOWEEN FINISHERS 

31st October 2018 | | |

Welcome to ‘#JACKTHERIPPED’, our 30-day post-workout finisher programme created to push you through your limits. 
Ben and Tara are becoming increasingly famous for their petrifying 360Athletic finishers. đŸ˜±â˜ 
The nearer it gets to Halloween, the scarier they have been getting, with good reason:
  • Our #JACKTHERIPPEDfinishers release some serious endorphins to enable you to enjoy your exercise and keep you coming back for more.
  • If your workout doesn’t push, excite & surprise you, it is harder to make health & fitness a habitual part of your weekly routine. 
  • These killer finishers will peak your heart rate which helps to burn fat & get that extra shred. 
  • You’ll leave your session in a great mood, remembering why you love keeping fit
The 4-week programme is below. Wherever you give these a go, tag #JACKTHERIPPED @360athletic on social media & we’ll support your journey to #BEYOURATHLETE 
 
WEEK 1: ABsolute Murder
5 ROUNDS OF 10’s FOR TIME
12min time caps for all
 
#1
10 cal ski erg 
10 DB thrusters 
10 burpees 
 
#2
10 cal assault bike 
10 box jumps 
10 renegade rows (es) 
 
#3
10 cal Row
10 WP GTOH
10 WP leg raises
 
#4
10 KB swings
10 burpee broad jump
10 Rainbows 
 
#5
10 deadball cleans 
10 push press
10 jump lunges (es) 
 
 
WEEK 2: Paranormal activities
DESCENDING LADDERS:
12min time caps for all
 
#1
15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
KB swings 
Burpees 
 
#2
500m row 
40 walking lunges 
30 push ups 
20 ring rows 
10 butterfly crunches 
 
#3
3,6,9,12…..
KB swings 
Push ups 
Box Jumps 
 
#4
15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
DB slams 
Burpees
 
#5
3,6,9,12…..
KB/DB Goblet squat
KB/DB Push press 
Assault bike 

WEEK 3: I scream, you scream, we all scream for AMRAPS

#1
10min
200m row
15 DB push press
10 goblet squats
5 DB GTOS

#2
10min
8 burpee box overs
16 WP GTOH
24 Russian twists

#3
10min
5 DB GTOS
10 KB goblet squats
15 KB swings
20 butterfly crunches

#4
10min
5 deadlifts
10 burpees over bar
200m row

#5
12min
9 KBs
6 box jumps
3 Turkish get-ups (es) (substitute for 20 Russian twists if they can’t do Turk GUs)

10-1 LADDERS:

#1
Ski 10-1
Push Ups 1-10

#2
Row 10-1
Burpees over the Rower 1-10

#3
Box Jumps 10-1
Deadlifts 1-10

#4
Burpee Box Jumps 10-1
DB Push Press 1-10

#5
Rower 10-1
Butterfly Sit Ups 1-10

WEEK 4: Cry for mummy 
3 ROUNDS OF 20’s FOR TIME:
12min time caps for all
 
#1
20 Assault Bike
20 DB Snatch (10 each arm)
20 Burpees

#2
20 Row
20 DB Push Press
20 Box Jumps

#3
20 Burpees
20 V Sit Ups
20 Push Ups

#4
20cal Ski
20 Shoulder Taps
20 WP GTOH

#5
20 D Ball Slams
20 KB Swing
20 Butterfly Sit Ups

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