MASSIVE MONDAY
Focus
Frisbee
Endurance
21-18-15-12-9-6
Push-Ups
KB Swing
V-Situps
150m Run (After Every Run)
Core
60/60
Forward Ball Roll
Hip Extension (On Ground)
TITANIC TUESDAY
Focus
5RM Deadlift
Workout
Lunge Rotation Press
One Arm Pull With Rotation
One Arm Snatch (KB or DB)
30:30 x 6 rounds (27 Minutes)
(No rest between sides. Rest ONLY between MOVEMENTS)
Core
60/60
SB 360
Push-Up Holds (Scap to Roof)
WOMBAT WEDNESDAY
Focus
5RM Push Press
Workout
Amrap 20 minutes
5 Squat Slams
10 SDHP
25 Double Under
TWO PEOPLE: They go - you go style. 1:1 work rest ratio)
Core
TVA Heel Taps
MB Rotations
THERMAL THURSDAY
Focus
Dowel OHS
60/60 x 4 rounds
(form practice)
Workout
40:20
Deadlift
Pull-up
Push Press
Core
Lower Body SB Twist (feet on ball shoulders on ground)
Lower Body Butt Lifts
FRANTIC FRIDAY
Focus
30:30 x 4 rounds
Handstand Holds/Box Or Wall
Workout
40:40:40:Rest 40
Interval Sprints
Mountain Climbers
Lateral Plate Step Overs
Rest
8 rounds (21.20mins)
Core
SB Wrestles
60/60 x 3 rounds
SUPER SATURDAY
Focus
Tug Of War
Workout
5 Burpees
10 Lunge Throw Downs
15 WPG2OH
20 Touch Jumps
Every Minute On The Minute for 20 Minutes
Core
3D Squat
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