Saturday

Every Minute On The Minute (EMOM):

Mini Workout #1:

KB SWING/BURPEE

Mini Workout #2:

CLEAN & JERK

Mini Workout #3:

WALL BALL/10M INTERVAL SPRINTS


Details: Each minute that goes past the workout gets progressively harder. As each minute passes by, you will add an extra rep every time.

For Example: Minute 1 = 1 rep, Minute 2 = two reps, Minute 3 = 3 reps of each movement and so on until you FAIL to complete the X amount or reps with in 60 seconds.



Core:
Anterior Core Rocks
2 point bridge on Swissball

Friday

Focus:

Practice your clean and Jerk technique for 8 minutes. Set your timer for 8 mins and practice each movement. Ask me if you need help or have never done this before.


40:20 - 4 sets (24 minutes)

One Arm Pull/Rotation
One arm DB snatch
One leg squat


Core: 60/60 (6 minutes)
SB Side flexion

Foam Roll - Quads, Glutes. Spend 2 minutes on each section.

Thursday

Focus:
MAX ring dips in 3 minutes (set your stop watch to 3 mins and GO!)

Endurance:

21 reps of:

KB swings
Box jumps
MB slams

400m Run

15 reps of:

KB swings
Box jumps
MB slams

400m Run

9 reps of:

KB swings
Box jumps
MB slams

Foam ROLL:
Quads, Glutes, Calves and Hamstrings AFTER workout!!

Wednesday

Focus:
15 reps X 3 sets of UNBROKEN Wall Ball (30 second rest between attempts)

Then:

30/30 - 6 sets (24 minutes)

Rope Climb - Back To Standing
MB Pushup (alternate arms each rep)
KB SDHP
BB Squat Press

Core: 60/60 (6 minutes)
Skipping Rope (Internal/External rotation)

Then:

Foam Roll:
All TIGHT spots for at least 2-5 minutes. Spend time working on your tissue to help get them recover and feel top notch again!

Tuesday (9:30am Only)

Focus:
40:20 Shoulder Press X 3 sets


Speed & Power

20:40 - 8 sets (24 minutes)

Double Unders
DB Burpee
MB Lunge with rotation slams

Core:

SB Sky Diver
TVA - Heel Taps

Monday (:9:30am Only)

Focus:
Swiss ball balance on knees or easier level

40/40: 6 sets (24 minutes)

BB Deadlift
KB Front Squat
SB Pushups

Core: 60/60 (6 mins)
SB Side Flexion

Friday (9:30am ONLY class)

Focus:
Max Wall Sits x 3 sets
Add collective time for score.

30:30

4 sets (20 minutes)

Ring Push-ups
Lateral Box Step Up (Alternate legs)
Stair Climbs 2 @ a time
Weight Plate - Ground to Overhead

CORE: 60/60 (6 mins)
3 Position Heel Taps

Foam roll: (5 lines each leg)
Quads, TFL/ITB, Psoas or any tight problem spots you may have. Ask me for help if need be.

Thursday

Focus:
Heavy (for you) Turkish Get-ups: 10 sets of 1 (alternating arms each rep)

20:10 - 8 sets (20 minutes)
(Each exercise is performed for a total of 4 minutes at the 20:10 tempo before moving on. Change movements once 8 sets have been completed)

MB Slams
Toes To Bar (T2B)
BB Push Press
Lateral Shuttle Run
Squats


Core:
SB Crunch
Floor Prone Cobra

Wednesday

Focus:
5 sets of max hold on the rings. Record total time accumulated from all 5 sets.

40:40

5 sets (20 minutes)

BB/DB Squat Press
Pushups
MB Lunge rotational throw downs

Core: 60/60 (6mins)

PNF squat

Tuesday

Endurance

In teams of 2:

Person 1: Burpees
Person 2: 10 Pullups - 10 Box Jumps - 10 Deadlifts

The team with MAX burpees will win some EPSOM salts.

Monday

40/20

KB Chest Press
MB Cleans
DB Bent Over Row
BB SDHP

Core:

Cross over crunch
Alt Superman

Interval Strength

Todays Focus: 400m x 2 (before or after the workout) The focus is designed to help you maybe focus on some things you don't always love or get a chance to do. It's designed to challenge you, make you faster, stronger, better!! It's not a MUST do but if you have the time, do it! Record your focus ANYWHERE even on here under the comments.



Workout:

30/30

Swissball Chest Press
U.I Pullups
Ring Pushups
BB Push press

*This is a very PUSH dominated movement. Make sure you pick weights accordingly and make sure you stretch out any tight restrictive areas BEFORE you train and AFTER to help manage this workload*

Core:

U.I Crawls
SB Hip Ext Knee Flex

Endurance

For Time:
5,10,15,20,15,10,5

Box step ups/box jumps
Sumo deadlift high pull
SB push jack
DB Lunge Rotations

Core:
Prone cobra
Swiss ball Crunch

Hypertrophy

Practice handstands and double unders (10 mins)

Then:

30/30 - 5 sets (25 mins)


One Leg deadlift
Horizontal Ring Pullups
Multi-directional Lunge with KB
Ring Push ups



Core:
60/60 - 3 sets (6 mins)
Cross over crunch
One legged hip extension

Then:

Foam Roll/stretch

Speed & Power

Every Minute On The Minute:

5 x 10m sprints
10 x Burpees
15 x KB swings
20 x MB Throwdowns
25 x Double Unders

Core:

Superman on SB
TVA - Heel To Floor

Interval Strength

30:30 - 5 sets - 25mins

Warm up

then:

SA SB Chest Press
SA Ring Pull(With Rotation)
SB Push Jack

Core: 60/60 - 3 sets - 6mins

Hip Extension Knee Flexion
Skipping Rope - Shoulder rotations

Foam roll/stretch

Endurance - AMRAP

Our new Rings and Bar set-up


AMRAP in 25 mins:

KB Front Squat
V - Situps
DB Sumo Squat Bicep Curl
Ground to Overhead with weight plate

Core:60/60
Cross Over Crunch
Side Flexion

Hypertrophy

40:20 1:1:1:1 6 sets (24 mins)


MD Lunge Press with DB/Alternate (3 points)
KB Sumo Deadlift High Pull (SDHP)
UI/Ring Pushup
Horizontal Pull on Rings/U.I


Core: 3 sets 60/60 (6 mins)
Prone Cobra on floor
SB Crunch

Speed & Power

(Work)20/40 (Rest) - 5 Sets (30mins)

Burpees
Kettle Bell Snatch (single arm)
Plyo Lunge
Double Unders/Single Skip
Box Jumps

CORE: 60/60 - 3 sets (6 mins)

Full Superman
Heel Taps

Free sessions @ 9:30am and 6:30pm (Bring a friend)