12.11.12 - 18.11.12

Monday

6 rounds (24 minutes)

1 minute loading on each movement

KB/BB Lunge Alternating Press

Pushup with Alternating Rotation (bring hand to chest each rep)

Double Unders

Rest 1 minute

Core: 60/60  x 3 Sets (6 minutes)

Alternating Hip Extension

Note: You have 1 minute on each movement. This time domain is great for strength/endurance. Make sure you don’t go to light on the lunge press and make sure you’re trying to last the whole 1 minute on the push-ups doing the hardest variation for your ability. This way you will get to the DU’s and be able to hit a different pathway in that minute. Use the 1 min rest to get your heart rate and breathing under control and start the sequence over again. Have fun and smile during your workout!

Tuesday 

10 sets (30 minute Cap)

10 x BB Deadlift

10 x One Leg Box Squat

Core:  60/60 x 3 sets (6 minutes)

Skipping Rope

Note: Pick a load that you can handle.

Wednesday 

 

Focus: Use 20 minutes to practice a Olympic or power lift that you would like to become better at. For me, I would practice the lift that I was A) most scared of B) weakest on so that I gain exposure to the weakest link in my chain!

Amrap In 20 minutes

10 Hang Power Clean

5 Push Press KB/DB/BB (Try to use same weight as P.C)

5 Burpees

Core: 60/60 x 3 sets (6mins)

Opposing Arm and Leg Extension

SB Crunch

 

Thursday 

30/30 - 10 sets (30 minutes) 

SA Ring Pulls with rotation (pick a challenging level)

SA Snatch (Control this movement. Slow is smooth, smooth is fast)

SL lateral lunge (loaded if need be)

Core: 60/60 x 3 (6mins)

TVA Heel Taps

Prone Cobra

Note: No rest between sides. 30 seconds of loading on each movement on each single side. These workouts are a lot slower so pick a weight that makes you breathe heavy and makes you sweat!

Friday

40:20 x 7 sets - (28 minutes)

KB Swings

Box Jumps

BB SDHP

Sit-Ups

Core: 60/60 x 3 sets 6 minutes

V – Holds – Medicine ball line

Alternating Star Fish

Saturday 

Workout 1:

10 – 1

Wall Ball

MB Slams

Ring dips/Weight Ring Dips

Workout 2:

Add one rep every minute on the minute of:

Squat Press (one movement)

Until you fail to complete set reps in that minute. (Don’t go very heavy, moderate weight)

Core: 90/90 x 3 sets (6 minutes)

Supine Lateral Ball Roll

Back Extension Holds

SUNDAY

Focus

Dynamic Warm-up!!  

The trainer will take you over a nice dynamic warm up to get ready for the fun ahead.

Workout 

In teams of 2:


7 x Caveman Pullups
(partner Box Jumps or Step Ups until partner is done)

SWAP

Then

Speed Bump 2 Speed Bump Farmers Carry
(partner will do Burpees Until partner is done)

SWAP

AMRAP in 24 minutes

Your score are your teams TOTAL Box Jumps and Burpess.
So keep a continuous count.

Core
SB Wrestles

60/60 x 4 (2 each)