29.10.12 - 4.11.2012

Monday

Focus
Foam Roll - calves 2 mins each
BB release - inner thigh 2 mins each 

Workout 
20/20/20/30 rest = 1:30 a round x 12 rounds = 18mins
Du's 
Plyo push Up (weight plates)
Squat jumps 

Have your own station or share and start on different movements. 
The way it works - NO REST between movements go straight from du's to plyo push to squat jumps, quick transitions. Rest 30 at the end of each round. Count your TOTAL reps for all 3 movements and wright it up in your 30sec rest at end of each round.

Core 
Prone cobra
TVA heel Taps

Tuesday 

Focus

30/30 x 4 

Squat holds

Push up holds 

Workout 

10-1 or 30mins cut off

Wall balls

Dead Lift 

Multi directional lunge 

Core 

Flutter Kicks 

Floor anterior crunch (no pulling on head hands on temple) 

Wednesday 

Focus 

Work a weakness

Workout 

2 Groups EMON x 12 then swap = 24mins

Group 1 - 5 pull up's (hardest version) 

Group 2 - 5 Power Cleans 

Core 

Hip ext 

Sb crunch 

Thursday 

Focus

30/30 x 4 

Bar Hang holds (activate Lats & Shoulders)

Workout

ADD a rep each round for 18mins 

KB swing 

Sit up 

Push press

Core

Friday

Focus: 
Tabata 20:10 x 8 rounds 
Burpees 
 
Workout 
30/30 x 8 rounds 
Ring dips (bands / toes) 
Weight plate G2OH 
Push up 
 
Core 
Super mans 
X over crunch 
 

Saturday 

Focus 
Work a weakness 
 
Workout 
20:40 x 6 rounds = 24mins 
KB SDHP
Ladder sprints 
Knees to elbows 
Rope B2S 
 
Core 
SB Lower back release 
MB oblique twists 

Sunday

Focus 
400m run x 2 - rest same length of time between runs. 
 
Workout
Partner up 
You go they go - x 5 rounds for time

5 burpees 
10 horri pulls 
15 mb slams
20 jumping jacks 
 
(you do 5 burpees then your partner does 5

you do 10 horri pulls 

then your partner does 10 ECT ECT) 
 
Core 
5mins Foam roller long lie 
(turns lights off, put mediation music on and chill / focus on 

breathing for 5 mins)