4.06.2012 - 10.6.2010

Monday

Focus


Dip Holds
30:30 x 4 rounds


Workout


Deadlifts
MB Slams


40:20 x 10 rounds (20 min)


Core
3D Squats

Tuesday

Focus
Rope Climbs Foot Holds or Back To Standing


Workout
 Speed and Power

20:40 x 6 rounds

Double Unders
Suicide Crawls (5m Interval)

Ladder Sprints
KB Swings


Core

V obliques MB
Swiss Ball Butt Balance

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.



Workout

Beginner 5 sets

Intermediate 7 sets

Advance 10 sets


10 reps

Floor Press
Ring Push-up
Push Press


Core
Super Man
Hip Extension

Thursday

Focus
40:20 (pick a movement) x 5

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)

Core
Opposing Arm and Leg
SB  Crunch

Friday

Focus
30:30 Team Interval Sprints (max reps) 4 rounds

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


Core
Squat Holds ( Yes, I know that you just trained LEGS haha)
Push Up Holds

SUPER SATURDAY!!!!!

Focus
Frisbee


Workout
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!!! :)


Core
Horse