Monday 19th of December
Focus
21-15-9
Sprint Intervals
Touch Jumps (Touch The Ground - Jump High)
Workout - Endurance
20 min AMRAP
10 KB Front Squat
15 Horizontal Pull
20Weight Plate Ground 2OH
25 Double Unders
Core
TVA - Heel Taps
Wall Squat Holds
Tuesday 20th of December
Focus - (8 minutes)
2 groups (max reps in 4 minutes on each movement)
Sleds
Vs
Stairs
*Total score over both workouts wins*
Workout - Interval Strength
30/30 - 6 rounds (24 minutes)
Deadlift
Pushup With Rotation (alternate sides for 30 seconds)
Floor Press with KB/DB (Advance: Rotation) (no rest between sides)
Plank positing - Knees touch elbows (bring your knees up to touch elbow)
Core 3 sets (6 minutes)
Swiss ball hugs - with rotation from side to side
Hip extension
Wednesday 21st of December
Focus
Ring holds accumulate time over 3 attempts
Workout - Speed and Power
Every Minute On The Minute (EMOM)
(20 minutes)
7 DB Burpees
8 Intervals
9 KB swings
10 K2E
20 Air Squats
*Get reps done as fast as possible. With remaining time, rest.*
Core 3 sets (6mins)
Skipping Rope
Thursday 22nd of December
Focus
Foam Roll/Tennis Ball/Stretch
Workout - Strength
10-1
Squat Press
Turkish Get Ups (total - not each side)
V- Style Sit Ups
Core
Pron Cobra
Russian Twist
Friday 23rd of December
Focus
Teams of 2 - Farmers Carry max intervals in 3:00min
Workout - Uni-lateral Strength (24 minutes)
30/30 - 8 sets (No REST - Swap & Go!)
Bent Over Row
Plate to chest - Lateral Lunge
Rotation Pull on Rings or UI
Core 60/60 (6mins)
Alternating Star Fish
Saturday 24th of December
Focus
Balloon Game/Re-bounder/Have fun!
Workout
12 Days Before Christmas (Thanks Mandy)
Day 1 - 100m sprint
Day 1 - 100m sprint
Day 2 - Strict Press
Day 3 - Squat Cleans
Day 4 - Pullups
Day 5- Box Jumps
Day 6- Pushups
Day 7- KB Swings
Day 8-Burpees
Day 9- Situps
Day 10- wall ball
Day 11- Knees to elbows
Day 12- Power Snatch
Core 60/60 - 6 mins
SB Wrestles
SB Wrestles
Tonights workout was great. Thanks Brett.
ReplyDeleteDid 7 rounds 44 eps.
Movements were G20 with 10kg weightplate, Strict sumo high pulls with 16kg kb, stepups on 25kg plate, Horrie pulls. For focus rode the bike for 2 k's.
Great workout tonight for Dean and me.
ReplyDelete5 Rounds of
10 Strict hang clean and push press - 25 kg
10 squats
10 knees to elbows - shredded my hands
20 stepups
10 ring pulls
Time: 25:32
Thanks Shane :-)
i loved the workout it was hard but it was fun.
ReplyDelete5 rounds of
10 clean and jerk 8kg
10 front squats squats
10 k2e
10 box jumps
10 ring pull ups
Thank you Courtney and Shane for helping me, it means a lot to me thanks heaps and heaps :D !!
Forgot the time 25:32
ReplyDeleteTonights workout was great.
ReplyDeleteUsed 16kg KB for KB swings.
Rode for sprints and did fast step ups for squats.
Relly glad I went the extra round.
Thanks Shane for a great night.
Tonights workout was great!
ReplyDeleteThanks heaps Crystal
did Strict Push Press @ 20kg
Turkish Getups with 8kg DB - doubled the amount due to modified getup
Situps.
Time: 16:50