19.11.12 - 25.11.12

Monday 

Guess Who?

 

Focus

Partner up - suicide sprints - you go your partner goes 10 x through each for time. 

 

Workout 

EMOM - 24mins - odds + evens!! 

 

Odds - 5 burpee - jumping pull up's

 

Evens - 15 KB swings 

 

*Remaining time left of the minute is your rest

 

Core

Anterior rocks

Prone cobra 

 

Tuesday

Ahh Holidays!

 

Focus 

Rope climbs B2S max reps in 30 sec's 

X 4 rounds - count your total score.

Then Max Toes to bar in one set each.

 

Workout 

30:30 x 10 = 20 Minutes

 

Push up (hardest level for you) 

5m Interval sprint 

 

Core

Flutter kicks 

X over crunch 

 

Wednesday 

Strong effort!

 

Focus 

Dead ball squat throws - length of room and back for time - 2 people at a time go! 

 

Workout 

2,4,6,8,10,15,15,10,8,6,4,2

 

WPGOH (challenging weight) 

Dead Lift (share bars if needed) 

Double Unders (double reps) 

4,8,12,16,20,20,16,12,8,4 

If doing singles triple the reps!! 

 

Core

45/45/45 x 3 = 6mins 

Front plank

Side plank (L) 

Side plank (R) 

 

Thursday

Go Kimmy! Push!

 

Focus 

30/30

V sit holds 

Push up holds

 

Workout 

40:20 x 8 = 24mins 

 

Lunge box step up (L) (controlled)

Lunge box step up (R) (controlled)

Ball Slam (fast max reps) 

 

Note : challenge the step up according to your level of fitness go reasonably heavy with db/kb. Ball slams to be light and fast. 

 

Core

SB lower back release

Anterior crunch (hands on temple)

 

Friday 

Vanja Loves his KB's

 

Focus 

Surprise box 

 

Workout 

20min Amrap

 

Max push up's

30 double unders 

Max pull up's

30 double unders 

 

And repeat for 20mins - tally max push up's and pull up's for each round you do. 

 

Core

SB superman

Floor hip ext  

 

 

Saturday

Zen time after a hard week of training! :)

 

Focus

Work a weakness

 

Workout

20:40 x 8 

 

knees to elbows (rings / bar)

V-sit up's

KB SDHP 

rope shakes (single rope)

 

Core

C's

Rear flys 

SUNDAY 

 

Focus

Learn how to use the tyres for flips.
Then as a group. Take one tyre and run it 400m in a relay style fashion. First team back, wins.
If one team is short, one member will double up on the run. 

Enjoy Stay safe!
 

Workout
1mins Tyre Flips

1min Horri Wall Balls
1min Push Press
1min Rest

5 rounds. (20 minutes)

Keep a cont count on all movements and record your round score on your rest.
At the end of the workout add up all 5 rounds. That is your score!

Have fun with the NEW TOYS in the gym.