Mmm-Bop Monday
Focus
Max height vertical Jumps X 10 attempts (best one is your score)
Workout
40:40 - 6 sets (24 mins)
BB Sumo Deadlift High Pull
DB/BB Thrusters (don’t go to heavy! 40 seconds over 6 sets should be almost unbroken use DB’s if 15kg or 20kgs is to heavy for that load time. Don’t forget that the next movement is a lunge. Awesome leg workout)
KB Multi Directional Lunge with MB rotations
Core
60/60
3 sets 6 minutes
SB Lateral Side Bends
Tantalising Tuesday
Focus
Clean and jerk – find your 5 rep max (30 mins MAX)
Workout
21 - 15 - 9
Kb Swings (Challenge yourself on these. There are not a lot of reps, obviously form is paramount!)
Ring Pullups/Pullups or On The Bar (Pick the hardest version for your own ability)
400m Run (Ring Sprints, row or bike if running is not an appropriate option for you but 1:30 loading as a scale option)
Core
(3 sets) 60/60
Turkish Get Ups
Where's Wally Wednesday
Focus
Snatch Practice – Then find your 5rm Power Snatch
Workout
Tabata: 20:10 – 8 sets
V-Sit Up
Deadlift
Double Under
Shoulder Press
Core/Pre-hab:
FOAM ROLL/TENNIS BALL – CALVES, ITB, TFL, GLUTE COMPLEX
Tumbling Thursday
Workout
Endurance:
1 min Max Mountain Climbers
2 min Forward and Backward Plate Slide On Grass(2.5kg Plates)
1 mins Max 10m intervals
2 mins Ring Sprints
(1 min rest between rounds)
4 sets (28 mins)
Count EACH REP! At the end of the round in your rest write up your TOTAL score. Try to stay CONSISTANT with these or BEAT them each round!
Core
60/60
3 sets (6 mins)
Supermans
Forward Ball Rolls
Family Friday
Workout
8 rounds for time:
05 Knees To Elbows (40 reps)
10 Pyo Push-Ups (80 reps)
20 MB Slams ( 160reps)
150m Run, row or bike (end of building and back in) (1.2km)
Core
SB Crawls
Hip Pop & Catch (or Hip Extension)
Sizzling Saturday
Workout
AMRAP 18 mins:
15 MB Horri Throws
10 Weight Plate Sit-Ups
05 Ladder Sprints
03 Stair Climb (with or without weight depending on your own level)
Core
SB Crunch
TVA Heel Taps
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