3.12.12 - 9.12.12

Monday

Focus
Take age of youngest person and do that amount of the following -

Double Under 
V-sit up

 3 rounds for time

Workout 
10-1 - 30min Cap

Floor press (heavy) 
Ring Dip (hardest version for you) 
Plyo push up (double reps) 

Core
TVA
C's 

60/60 x 3 

Tuesday

Warrior Dash will be here soon. Who's keen?

Focus - 10mins

Mobility of the hip flexor – Band Resistance

Workout
HYPERTROPHY – Metabolism Building!
 

10 sets X 10 reps

Front Squat
Pull-Up

Note: Work at your own pace. Rest when needed. Remember you want to challenge your 10 rep maximum for most of the 10 sets. So take rounds 1-3 light and easy then start to increase difficulty of each round from 4 to 10 for best results.

Core - 6mins (60/60)

Side Plank – Hip lifts

Wednesday

Handstands anywhere!

Focus -  10mins
Tyre Flip Intervals 2 teams – Max Flips in 7 minutes as a team!

Workout

INTERVAL STRENGTH
30/30 – 8 rounds (24mins)

Bicep Curl Squat
SDHP
Lateral Lunge Press (alternate sides)

Core - 6mins (60/60)

SB Crunch
Palms to elbows

BOXING 7:30pm!

Thursday

Surprise Box?

Focus

Rope Shakes - 5 rounds - 30 seconds of work each round

Workout - 25mins

SPEED & POWER
20/40 x 5 rounds (25mins)

KB Swings
MB Slams
Interval Sprints
Double Unders
Lateral Plate Step-Ups (fast feet)


Core – 6mins (30int/30ext)

Skipping Rope

Friday

No focus – This workout will take a while to teach and to perform.

Workout
MAX STRENGTH 

1^st set 5rm Deadlift

(rest 1:00 min)

2^nd Set 20 x Burpees

(rest 1:00 min)

3^rd set 5rm Deadlift

(rest 1:00 min)

4^th set Max HANG HOLD On Bar or RINGS

(rest 1:00 min)

5^th Set 5rm Deadlift

(rest 1:00 min)

6^th Set Max Hold Wall Sit

(rest 1:00 min)

7^th 1 rope climb or 15 X back to Standing rope climbs

(rest 1:00 min)

8^th Set 5rm Deadlift

(rest 1:00 min)

9^th Set 20 x K2E

(rest 1:00 min)

10^th set 5rm Deadlift

(rest until tomorrow! Haha)

Form is held above ALL – NO rounding of the spine AT ALL will be tolerated. If a person does not have spinal awareness then they will be held at a weight that they can manage for 5 reps for all sets.

Core 6mins – (60/60)
Foam Roll

SUPER Saturday

Focus - 10mins
Trainers Choice

Workout - 17mins

Complete as many reps as possible in 15 minutes following the rep scheme below:

3 Barbell Thrusters 

3 Bear Crawls 

6 Barbell Thrusters 

3 Bear Crawls 

9 Barbell Thrusters 

3 Bear Crawls 

12 Barbell Thrusters 

3 Bear Crawls 

15 Barbell Thrusters 

3 Bear Crawls 

18 Barbell Thrusters 

3 Bear Crawls 

21 Barbell Thrusters 

3Bear Crawls 

This is a timed workout. If you complete the  round of 21, go on to 24. If you complete 24, go on to 27, etc.

1 bear crawl is length of floor and then  in reverse is 2. Challenge your nervous system by literally going backwards on the crawls then crawling forward.

Core - 6 mins
TVA Heel Taps
FWD Ball Roll

BOXING 9:15am!

Sunday

Focus - 10 mins

Mobility of the shoulder – Band Resistance – Distraction

Workout - 40 min cutt off

 

ENDURANCE

2-4-8-16-24-24-16-8-4-2

KB Swings
Horri Pull (hardest Version for you)
Burpee Box Jump or Step-Up (alternate legs)

Note: Volume - 108 reps per movement and 324 reps for total workout. Pick an appropriate weight for this level of volume.

Core – 6 mins (60/60)
SB Wrestling