27.8.2012 - 2.9.2012

Monday Breakfast? Why not?!? It's better then ALL breakfast cereals and toast!

MAX/FOCUS: 

Dead Ball Throws Length of the gym for time. Up and back - quickest time from 3 attempts.

Workout
20-16-12-8-4
Squat Cleans
50-40-30-20-10
Double Unders

Reps will look like this:

20-50
16-40

12-30

8-20

4-10

Core: 90/90 (9 minutes)
Swissball Bridge
Pushups Hold Position

Tuesday

Max/Focus: Find your 5 RM Deadlift (20 minutes)

Workout

30/30
Reptilian Pushups
Box Jumps
(Alternate)

12 sets (24 Minutes)

Core: 60/30/30 (6 minutes)
SB Crunch
SL Hip Extension

Wednesday

Focus: Pick from the Surprise Box

Workout

2-4-8-16-16-8-4-2 (30min cut off)

Knees to elbows
10m Sprints
KB swings
Walking Lunge ES (optional: weight plate)
every 3 minutes Stop to do 3 Burpees

Core: 60/60 - 3 sets

Starfish (alternarte sides)

Thursday
Kate smashing some skipping and having fun!

Focus: Rope Climb Technique  (no one is to climb to the roof, unless a trainer is extremely confident in your abilities) Or Surprise Box.

Workout

40:20 (8 sets)
24 minutes

Barbell Deadlifts (Pick a weight you can lift for 40 seconds any less and it’s to heavy)
Walking in a low SQUAT hold
Pushups on the ground

Core:
SB Knee Flexion only
TVA Heel Taps

Friday


What's your excuse?
It's only 800m WALK if you have to but do it with a smile on your face and a happy positive thought in your mind!

Focus: Surprise Box


Workout:

Run 800 meters
15 Hang squat snatch
Run 400 meters
15 Squat snatch from mid-thigh
Run 200 meters
15 Squat snatch

100m run

Core:
MB Rotoations
Prone Cobra

Saturday

 

Focus 

Surprise Box

Workout

Emom for 12 minutes

SDHP/Burpee

MB SLAM/Push Press

Core
Foam roll and stretch

Sunday 

Team speed and power 

In teams of 2

Person 1: Works from 0-20 seconds

10 second interchange 

Person 2: Works from 30-50 seconds

The pairs score on movement is recorded.

Movements
MB Slam
Lateral Step Overs (5-3plates)
Push Press
Rope Shakes (single rope)
Sprints

6 Rounds 
Higest total score wins!