Monday
FOCUS
30/30 x 4
knee lifts / knees 2 elbows
Workout
speed & power ~ 20:40 X 7 (28mins)
B2S rope climb
kb swings
burpees
jumping pull ups
CORE
mb oblique twist (side to side twist with Med Ball)
hip ext
Tuesday
FOCUS
Teams of 2~3
10 x 50m sprints for time (you sprint 50m tag partner, they sprint 50m)
10 rounds shared total.
Workout
Strength ~ 30/30 x 8 (24mins)
OH weight plate lunge
KB Front squat
BB dead lift
CORE
skipping rope
Wednesday
FOCUS
Snatch Tutorial - learn the Snatch technique from ground to over head.
(Dowel Rod)
Workout
Endurance ~ For Time
50 Double Unders
30 v-sit ups
50 Double Unders
20 push ups
50 Double unders
10 pull ups
AND THEN -
work your way back up the ladder - starting with 10 pull ups and so on
CORE
TVA
x over crunch
Thursday
FOCUS
Broad Jumps UP Bear Crawls BACK (length of gym) x 5
Workout
Hypertrophy ~ 40:20 x 10 rounds - (20mins)
KB/DB Floor Press
BB SDHP
THEN
5mins ~ 5rounds
15sec touch jump 45sec rest - MOVE FAST ~ lowest reps is your score.
CORE
30/30/30 x 4 (5mins 30secs)
Front plank
Side plank right
Side plank left
Friday
FOCUS
200m farmers carry for time.
level 1 - Min 10kg total
level 2 - Min 16kg total
level 3 - Min 24kg total
Workout
Core Crusher ~ 2,4,8,16,32,32,16,8,4,2 - for time
V-sit up
MB rotation slams
Hip ext Knee Flex
CORE
PNF ~ 60/60
Saturday
FOCUS
work a weakness
Workout
EMON - 10mins each (30mins total)
1st group
30 rope shakes
2nd group
15 box jumps
3rd group
5 hang cleans
CORE
SB crunch
supermans
BOXING CLASS - 9:15am Saturday
First Class Free
Sunday
FOCUS
TABATA 20:10 X 8 rounds (4mins)
running (boxers) skip
Workout
PARTNER UP - You go they go!
10~1 - (35min cut off)
Ring Dips - (hardest level you can do)
Horri Pull - (hardest version for you)
Push press - (challenge yourself most reps you`ll do at once is 10) if range over head
with barbell is restricted use DB`s.
CORE
Foam Roll / Tennis Ball release (trainers choice to delicate muscle group)
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