30.4.2012 - 5.5.2012

Monday

Workout

Beginner 5 sets

Intermediate 7 sets

Advance 10 sets

10 reps

Work with a partner. Your partner will do 10 reps and then you do 10 reps. Move on together to the next exercise. If you don’t have a partner use a stop watch to time how long each set takes you then rest as long as you worked.

Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.

Box Step Up
Lunge
Front Squat


Tuesday

Workout
 

Speed and Power

20:40 x 6 rounds

Double Unders
Suicide Crawls (5m Interval)

Ladder Sprints
KB Swings

Wednesday

Work with a partner. Your partner will do 10 reps and then you do 10 reps. Move on together to the next exercise. If you don’t have a partner use a stop watch to time how long each set takes you then rest as long as you worked.

Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.

Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.

Beginner 5 sets

Intermediate 7 sets

Advance 10 sets

10 reps

Workout
Floor Press
Ring Push-up
Push Press

Thursday

Workout

2-4-8-16-32-16-8-4-2
(92 reps)

Sit-up
Jack Knife
Box Jumps/Step-Ups (don’t go silly on height stay comfortable)

Friday

Beginner 5 sets

Intermediate 7 sets

Advance 10 sets

10 reps

Work with a partner. Your partner will do 10 reps and then you do 10 reps. Move on together to the next exercise. If you don’t have a partner use a stop watch to time how long each set takes you then rest as long as you worked.

Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.

Workout
One Arm Pull with Rotation
Pull-up
Bent Over Row


SUPER SURPRISE SATURDAY!!!!!

Every Minute On the Minute

1st Minute Thruster 30/40kgs (no Heavier)
2nd Minute K2E
3rd Minute 10m Shuttle

3 Groups

One rep on the First Minute. Adding one rep per minute for a total of 13 minutes and a total of 91 reps if you can make it to the FINAL LEVEL!!! :)