Monday the 22nd August 2011
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
400m run
Foam ROLL:
Quads, Glutes, Calves and Hamstrings AFTER workout!!
Tuesday 23rd August 2011
Focus:
Practice a gymnastics movement. Dips, Pushups, Handstands, Pullups, Muscle Ups.
40:20
Walking Lunge with Alternating Press
Strict Pull Up/Bands/Rings
Push-ups
8 sets (24 minutes)
Core: 60/60 (6 mins)
Skipping Rope
Wednesday the 24th August 2011
Foucs:
Snatch Balance
Endurance
4 Rounds for time:
25 x Burpees
50 x Double Unders
Core:
TVA Heel Taps
Superman FULL off Swissball
Thursday 25th August 2011
Focus:
Clean and Jerk
40:20
Box Single Leg Squat
SB prone Pike
Horizontal MB Throws
Core:
MB V - Rotations on butt
Hip Extension
Friday 26th August 2011
Focus:
Sumo Deadlift Position
5 Rounds
10 x Push Jerk
20 x Sumo Deadlift High Pull
Core:
Crab Walks
Commando Crawls
Saturday 27th August 2011
Loved Monday nights workout.
ReplyDeleteDid 28 ring Dips with blue band and 34 pushups on knees.
did workout with 12kg KB and 3x25kg & 1x15kg weight plates for box jumps.
Medicine ball slams with 4kg ball.
Did 1x400 meter run and 2x200 meter runs.
Time:-13:45
Core was good. Need to improve on my running skills.