Focus
Burpee – 40:20 x 5 sets
Workout
AMRAP in 20mins
15 x BB – SDHP
15 x Box Handstand Push-Ups (BEG: Box Push-up)
400m Run
Core
PNF Squat
Fwd Ball Roll
Tuesday
Focus
Re-Bounder/Balloon Game
Workout
40:20 - 8 rounds
Walking Lunge (Advance: KB’s/Plate/DBs/BB Intermediate/Begginer: BWT)
Strict Pull Up (ADV: No bands BEG/INT: Bands)
Push-ups
8 sets (24 minutes)
Core 60/60 (6 mins) Skipping Rope
Wednesday
Focus
Row/Run/Walk/Jog
Workout
40:20 (no rest) – 10 sets (20 minutes)
Deadlift (Slow and controlled tempo (3:3)
MB Slams (FAST AS YOU CAN)
Go heavy, for you. That may be 8kgs or it may be 80kgs. However, you MUST be able to handle the load for 40 seconds over 10 sets. You may increase weight SET by SET if need be
Core
60/60 3 sets 6 minutes
Swiss ball crawls
Thursday
Focus
Band sprints – FUN!
Workout
Five rounds for time of:
40 Double-Unders (200)
20 Kettlebell swings (100)
10 Pullups (50)
Core
60/60 3 sets - 6 mins PNF – Squat
Friday
Focus
Foam Rolling /Stretching
Workout
Every minute on the minute- Add one rep: (20min CAP)
Eg- First minute 1 rep second min 2 reps so on….
Power Snatch
Once you can no longer complete your rep range in the required minute you will switch to:
Front Squats
and continue for as long as you can starting from 1 again.
Core
MB Rotations Prone Cobra
Saturday
Focus
10m Sprint intervals –Max laps in 60 seconds 60 on 60 off (two groups)
Workout
(25 minutes) Speed and power 20:40 – 5 sets
Push Press
Air Squats
Touch Jumps
Rope Shakes
Circular MB Slams
Core
60/60 (6mins)
SB Side bends
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