MONDAY
HAPPY BIRTHDAY ANG!
Focus
Birthday T2B for Ang!
Everyone performs 1 rep for every year of Anges life!
CELEBRATE!
Everyone performs 1 rep for every year of Anges life!
CELEBRATE!
Workout
For time:
50 DU’s
For time:
50 DU’s
40 Burpees
30 DU’s
20 Burpees
10 DU’s
5 Burpees
Core
Core
Star Fish 30 each side x 3
TUESDAY
Focus
MB Slams (partner)
1min on 30 off x 3
Workout
40:20 - (8 rounds - 24minutes)
Walking Lunge W/ Alternating Press
Push-Up
Strict Pull-up
40:20 - (8 rounds - 24minutes)
Walking Lunge W/ Alternating Press
Push-Up
Strict Pull-up
Core
SB Crawls
Hip Extension
WEDNESDAY
Focus
SB Balance on your butt for as long as possible.
(no one is to go to knees or harder without full supervision
from a trainer)
Workout
60/60/60/60/REST (25minutes)
KB/BB SDHP
Box Jump/Step Up
Sprints 10m
Lateral Step Overs
5 Rounds
Core
60/60 x 3
60/60 x 3
360 SB spins
Ring Holds
THURSDAY
Focus
SB Russian Twist (no weight just BWT)
Workout
Workout
33 Min Cutt off.
Partner up and take your time! No rush Just work!
10 Deadlift
10 Deadlift
8 Push Press
5 SA Pull on rings or hardest Version you can do.
You do 5 reps – They do 5 reps
You do 5 reps – They do 5 reps
Core
C’s
SB Superman
FRIDAY
Focus
If uneven numbers we will rotate through until every team/person has had 3 go on the rope shakes.
Partner Rope Shake
Partner Farmers Carry
Workout
40/20 x 5 rounds (25 minutes
40/20 x 5 rounds (25 minutes
Sit-up
Turkish Get Up L side
Turkish Get up R side
Turkish Get up R side
Floor Press L Side
Floor Press R Side
If using a Dumbbell. Try to use the same one for most
exercises and challenge yourself.
Core
60/60 X 3
5 Point Heel Taps
SUPER SATURDAY
Focus
Frisbee
Workout
Speed and Power
20:40 (7 rounds – 28 minutes)
KB Swing
Suicide Runs
Lunge Switch
Horizontal Wall Ball
Horizontal Wall Ball
Core
Lateral Hand Walks
Knee Flexion Hip Extension on SB
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