Sunday, June 17, 2012

18.06.2012

Monday

Workout

10 Rounds (20 mins)

Box Jump
MB Slam
Double Under
REST

30/30/30/30

Core
TVA Heel Taps
SB Superman


Tuesday

Every Minute On The Minute for 20 minutes:

1st minute
1 x Deadlift
1 x Burpee

2nd minute
2 x Deadlift
2 x Burpee

Etc

Adding a rep for every minute that you complete.

If you fail to make the rep range on the minute you will start to work your way back up the ladder starting back at 1 rep.

20minutes

Core
Butt Lifts
Hip Extension

Wednesday

Workout

30:30x 6 Rounds
(no rest between sides only resting after the front squat)

Lunge Rotation Press (left)
Lunge Rotation Press (right)
KB Front Squat
Box Step-Up (left)
Box Step-Up (right)

Core
SB Pass Throughts
Prone Cobra

Thursday

Workout

10 rounds x 10 Reps

Push-Up
Pull-Up
Russian Twist

Core
30/30/30 (no rest) x 3 Rounds

Side Plank (Each Side)
Prone Plank

Friday

Workout
Speed and Power

20:10 x 8 rounds (each)

KB Swings
Touch Jumps
V-Situps
Sprints (5m)

X 2 times through

Note:
Complete all 8 rounds then with a small rest move to movement #2 and so on.

Once completed all movements once, repeat for a last round and try to beat your previous rounds.

Core
Push Up Holds
Wall Squats

Saturday

Workout

AMRAP in 20 mins

SDHP x 10
Crawling - Superman to Pike
Push Press x 10

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