13.08.2012 - 19.08.2012

Monday

The early days! Humble beginnings.

Workout

10 Rounds (20 minutes)

 

Ply-Pushup

Mb Slam

Double Under

REST

30/30/30/30

Core

TVA Heel Taps

SB Superman

Tuesday

Workout

Every Minute On The Minute for 20 minutes:

1st minute

1 x Sit up

1 x Thruster

2nd  minute

2 x Sit-Up

2 x Thruster

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 or back down the ladder.

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

KB Front Squat

SL Box Squat

Core

SB Pass Though

Prone Cobra

Thursday

 

Workout

10 rounds x 10 Reps

Floor Press

Pull-Up

Russian Twist

Core

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

Side Plank (Each Side)

Plank

Friday

 

Workout

Speed and power

20:10 x 7 rounds (28 mins) 

KB Swings

Touch Jumps

V-Situps

Sprints (5m) 

 

x 2

Core

Push Up Holds

Wall Squats

Saturday

 

 

Workout

AMRAP in 20 mins

SDHP x 10

Crawling - Superman to Pike

Push Press x 10

Core

Lower Body SB rotations

X - over crunch

Sunday

Workout

3 people in a team  

*all Reps can be shared*
*runs are done together and all people must run together linked arms*

Workout #1  

63 Pull ups 

63 Kb Swings

400m run (link arms)

x 3 rounds

Workout #2

150 wall ball 

Workout #3
63 x SDHP
45 x WPOH

27 x  T2R

3 x rounds


TIME!!!!

Core 60/60 x 3
Inch Worm
SB Crawls