21.1.13 - 27.1.13

Monday

Focus
10 reps – Kipping Swing
10 reps – Duck Walks
10 reps – Super man to Pike

3 rounds

Workout
30:30 x 10 rounds (20 minutes)

Front Squat 
Pull Up (horri/vertical)

Core
X over Prone Crunch
Prone Cobra

Tuesday

Focus
10m x Backwards running x 10 laps
10 x Paces back ward Lunges
x 2 rounds

Workout
Amrap 30 minutes

30 x Ring Pushups
15 x Deadlift
400m

Core
SB Crunch
Hip Extensions

Wednesday

Focus
MB Sprints – in teams of 2 work in pairs to complete as many 10m intervals as you can in 4 minutes

Workout
Speed and PowerAMRAP in 24 minutes

3 x B2S Rope Climb
12 x KB Swing
10 x Push Press

Rest 60 seconds


record EACH round on your i-phone or bring a stop watch.
fastest time is your final score

Core

Russian Twist

Push-up holds

Thursday

Focus
Foam Roll your Calves 2 min ES
ITB – 2 mins ES

Workout
40:20 x 8 rounds

Box Step Ups (weighted if needed bbut form is paramount)
Double Under
MB Slam

Core Tennis Ball in scapular 2 min ES
Roll  Glutes 2 min ES

Friday

Focus20:20 x 7 rounds Rope Shakes.

Workout
30:30 x 6 rounds (24 minutes)

SA Snatch (no rest between Side)
REST 30 sec
SL Deadlift (no rest between sides)
REST 30 sec
SA Floor Press (No Rest Between Sides)
Rest 30 Sec


Core
TVA
Bent over 2.5kg Flyes

Saturday

Focus
Weakness or Surprise BOX 

Workout

10 - 1 
Lateral Lunge With Rotation
V Sit- Up
200m  x  with a 10kg Plate above head

Core
Work on TIGHT TISSUE and STRETCH!

Sunday

Focus

As a Team

Workout
In teams of 2: You go, they go!

10 x Dips (you do all 10/They do all 10)
10 x BB Snatch (rep for rep with buddy)
10 x Pushups (rep for Rep with Buddy)

Time Cap at 24 mins

Core
Sb Pass overs
C's