Monday the 25th Of July
40:40 (L:R – No rest)
5 Sets (30 minutes)
One Arm Pull with Rotation
One Arm KB Bent Over Row
BB Deadlifts
Core:
SB Crunch
Superman
Tuesday the 26th Of July:
15 minute AMRAP
1 Thruster
1Situp
1 Double Under
2 Thrusters
2 Situps
2 Double Unders
(continue as high as possible in 15 minutes)
Core: 60/60 (6mins)
PNF Squat
Wednesday 27th Of July:
40:20
Walking Lunge with Alternating Press
Strict Pull Up/Bands
Push-ups
8 sets (24 minutes)
Core: 60/60 (6 mins)
Skipping Rope
Thursday the 28th Of July:
For Time:
Complete 7 rounds for time of:
• 7 power snatches (as heavy as possible for 7 unbroken reps)
• 7 box jumps (max height that is comfortable for 7 reps but not EASY!)
Core:
60/60 (6mins)
Hip Extension
V - Holds Mb Rotation
Friday the 29th Of July:
40/20 – 8 sets (24 minutes)
BB/DB/KB Push Press
Jack Knife (no push)
SDHP (KB or DB)
Core: 60/90 – 3 sets (7.5minutes)
Forward Ball Roll
SB Bridge
Saturday the 30th Of July:
As many rounds as possible in 20 minutes:
10 Burpees
20 MB Slams
10 BB Power Cleans
3 Stair Climbs
Core:
60/60 – 3 sets (6 mins)
Star Fish
Hey everyone!!
ReplyDeleteSo JOhnny and Chloe dropped me off at the airport. Gone through Customs and now at the gate and they have a bout 50 mac book pros for people to use while waiting here.. thought this is a good time to leave you all a msg.
As much as i will enjoy my holiday, my everyday life working with you all at Ho-Fo is like a holiday and you will all be missed by me.
Each one of you bring so much to my happiness.
Keep training hard, while i'm gone! During me being away i would like each of you at some point to comment and let me know how you are all doing. I would LOVE to see some PB and new skills learnt posted so i can read when i get access to the net.
health and happiness,
Shane
Hey Shano
ReplyDeleteDid the hour of power Stu and I thought that we
Would finish with the 7 power Snatch 7 box jump
WOD @ 45kg
MP. 7:13
Stu 8:25
Awesome work guys!!! killed it.
ReplyDeleteThat's a quick time! Hope everything is going well and you are liking the training. Talk soon. Keep me updated!!!
did Thursday nights workout with 20kg Powercleans and box jumps with 325kg plates and 1 15 kg plate.
ReplyDeletetime was 9:00 on the dot.
LOVED the workout. Hard but satisfying.
Miss you Shane.
Pete's taking great care of us :-)
Did Friday nights WOD using 20kg bar, 12kg KB and swiss ball.
ReplyDeleteL:ove the workout and went as hard as I could.
Thanks Johnnie for being such a good coach!
:-)
Miss you too Dona! Greatto hear you doing so well and Awesome work on your Box Jumps!!
ReplyDelete