Tuesday 4.09.2011

Saturday 8/10/2011

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


Speed and Power

20:40 - 5 rounds (25 minutes)

DB Burpee
Left Arm DB/KB Snatch
Right Arm DB/KB Snatch
Situps
Squats

Max Reps in 20 seconds Rest 40

Core:
SB Crunch
TVA Heel Taps

Friday 7/10/2011

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

Thursday 6/10/2011

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

Endurance:

21 reps of:

KB swings
BB Cleans
MB slams

400m Run

15 reps of:

KB swings
BB Cleans
MB slams

400m Run

9 reps of:

KB swings
BB Cleans
MB slams

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

Wednesday 5/10/2011

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

Then:

30/30 - 6 sets (24 minutes)

MD Lunge
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 4.10.2011

Speed and power:


Focus:
Practice balance
(bosu squat/handstand/dips/pistols)

As many reps as possible in 60 seconds:

60/60 - 5 rounds (30minutes)

Choice between:
Box Jumps/Step ups
Double unders/Ring rows
Lunge throwdowns/mb horizon throw

Core:
SB pass throughs
Superman