Monday
Focus
Learn the Kip - rings / bar
Then Kip - 30/30 x 5 rounds
Workout
20:20 x 15 = 18mins
Hang Snatch (light weight and Fast)
Knees to elbows
5m print intervals
Core
60/60/60 = 9mins
SB forward sit up
SB side crunch (L)
SB side crunch (R)
(if not enough SB's movement can be done on floor)
Tuesday
Focus
Pick from surprise box x 2
Workout
40:20 x 10 = 20mins
Dead Lift (heavy slow control)
Ball Slam (fast / quick)
Core
PnF
Wednesday
Focus
30:30 rope shakes (single rope)
Workout
30/30 x 8 = 24 mins
Reptilian push up
KB Front squat (heavy)
Box step up / box jump (low box)
Core
Foam Roll calves 2 mins each side
BOXING 7:30PM
Thursday
Focus
Partner up - 60/60 x 3 MB rotation throws.
(change direction at 30sec mark)
Workout
20:40 x 6 rounds = 24 mins
Burpee DB press
KB swing
Horri knees to elbows
Double unders
Core
4 point horse stance
Hip Ext
Friday
Focus
OH squat Practice - dowel / light bar
Use crate for guidance when leaning oh squat position
Workout
10 rounds 10 reps (30min cut off)
Turkish get up (5 left 5 right)
Ring push up (hardest level you can)
BB/KB SDHP
Core
60/60
Anterior rocks
Posterior rocks
Saturday
Focus
Work a weakness
Workout
5 rounds For Time
5 ring dips
15 jack knifes
30 lunge throw downs
200m run
Core
MB rotations
Prone cobra
BOXING 9:15am
Sunday
Focus
Partner up
100m x 4 running skip relay for time.
Workout
Partner up again!
Between yourself and partner
you must hold a totally weight of 20kg (kb/db/bb)
the whole work out - if weight hits the floor it's a
400m run penalty each time.
You complete
7 x WPGOH
6 x v - sit up's
5 x pull up's (move QUICK your partner is waiting)
Then your partner goes. BOOM!
24min AMRAP
Core
SB Lower Back release
TVA
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