10.12.12 - 16.12.12

Monday



Focus
200 Double Under for Time 
400/600/800 Singles depending on level.

Workout
5 Rounds
3 Power Cleans
15 HR Pushups
30 Air Squats (knees out - heels down, no lower back rounding adjust height of squat if need be)
200m Run
Core
60/60
But Lifts
X-over Crunch
Tuesday 

Focus
Weight Wall sit times 10% of your BW rounded up to the nearest 10kg
Max time x 3 rounds rest 1min between rounds
Workout
Workout A
25/15/10 – Cap 8 mins
Deadlift
DB Push Press
Workout B – Cap 8 mins

25/15/10

Box Jump
Ring Dips

Core
60/60
Prone Cobra
Floor Crunch
Wednesday 

Focus
30/30 (no rest between movements)

Elbows to Palm
Push Up Hold
Workout
30/30 x 10 rounds
Horri Pull
OH walking Lunge

Core
Tabata
Hip Extensions
Thursday 

Focus
Tabata (max reps TOTAL is your score)
Partner MB SLAMS

Wokrout

50/40/30/20/10

KB Swing
Touch Jumps
V-Sit Up
Core

Long Lie - 2 mins

90/90 Glute – 1 min each side

Friday

Focus

SB Russin Twist 60/60 x 3
While resting Max Burpees
Score is Burpees completed in the time.
Workout
40:20 x 8 (24mins)
WPG2OH

B2S Rope Climb
Around the work MB Slam

Core

4 point

TVA
Saturday

Focus
3 x 400m
Workout

25:35 x 8 rounds (24mins)
Ladder Runs

Mountins Climbers

10m Lateral Sprints

Core
SB Flutters
C’s
60/60 x 3
Sunday 

Focus

Balloon Game
Workout
10 – 1

Strict Pull-Ups
SA Floor Press

30 rope shakes at the end of each set
Core

Turn off the lights and MP will take you through a 10minute stretch Session!