13.2.2011 - 18.2.2011

Monday 13th Feb 2012

Pre Warrior Dash (Post WD - next post)

Focus
30:30 x 5 sets
Bear Crawls - forwards and backwards

Workout
Speed and Power

Toes to Bar
Burpees
Double Under

8 sets (24mins)

Core
60/60 - 3 sets

Skipping Rope

Tuesday the 14th Feb

Post Warrior Dash

Focus
Over Head Squat - Dowel practice and technique tutorial, Use Creates for awareness and mirrors to watch your knee, hip and lower back positions.


Workout
40:20

KB Sumo Deadlift High Pull
Push-up w/rotation (Challenging)

10 Sets (20 minutes)

Core
30/30/60
PNF (L & R)
Bridge holds on Swiss balls

Wednesday 14^th Feb

Guess who this is? If you think you know, add a comment below!

Focus
Handstands (box or wall)
3 sets of 30:30

Workout
Endurance

12 - 1

Thruster
Sit-Up
Run/Row/Bike (Run: Speed Bump and back - Bike - 200m Row- 150m)

Core
60/60 - 3 sets

SB Pass Through
Prone Cobra

Thursday 15^th Feb
Warriors!!!

Focus
30/30 - 5 sets

Ring Holds
Pull-up Holds (beginner: On rings for Pull-ups/Adv: On Bar)

Workout
10 - 1

Lateral Lunge Press
SB Jack Knife
Power Cleans

Core
60/60 - 3 sets

Starfish (3 levels)

Friday 16^th Feb
Brett, preparing for Warrior Dash

Focus
Until you get warmed and focused
Basketball shots - Every time you miss 2 burpees!

Workout
50-40-30-20-10

Lateral Step-ups (alternate sides)
KB Sings
Horri Pulls (Beginner: Standing/Inter: 45 degrees/Adv: Under anchor point)

Core
TVA Heelps
SB Supermans (full version)

Super Saturday 17^th Feb
Super Squat

Focus
Best of 5
Tug Of War


Workout
AMRAP 20min

5 X Strict Pullup
10 x Wight plate ground to over head
20 x Horse stance Knee to Elbow
100m Interval Run/Row/Bike

Core
Oposing Arm and Leg
MB Rotations