7.1.2013 - 13.1.2013

Monday

Focus
Learn how to use the BANDS to stretch. Get in to your TIGHT TISSUE!!!!!!!!!

Workout
40:20 x 3 rounds 27 minutes

3 x KB SWING

Then move to

3 x BURPEE

Then move to

3 x DOUBLE UNDERS

Repeat for 3 cycles = 27 minutes

Core
Prone Cobra
MB Twist

Tuesday

Warning: Today is predicted to be 43 degess - Think about getting in at 6am to do your session and if not DRINK LOTS OF WATER!!!


Focus
Learn to Rope Climb if you are not confident on this you should use the smaller ropes and learn the FOOT LOCK and just do pulls on the rope.

Workout
30:30 x 10 rounds

Walking Lunges
Reptilian Push-ups

Core
Swissball Crunch
TVA

Wednesday 

Focus
Broad Jumps up  ane Bear Crawls back 10 m x 5 rounds

Workout
2/4/8/16/32/32/16/8/4/2

SDHP
Vsit Up
Horri Pull

Core
Flutter Kicks
C's

Thursday 

Focus
Band Sprints 4 laps 40:40

Workout
10-1
Ring Dips
Each round 15 Squats (150 total squats)

Core 
60/60 x 3

Push-up Holds with rotation
Hip raised holds (harder version one leg)

Friday

 

Focus
Russian Twist 30 reps
10m x 10 (100m) Farmers Carry
x 2 rounds

Workout
40:20 – 10 rounds (20 minutes)

Deadlifts (Do not underestimate THIS workout this is high loading)
MB Slams (FASTTT try to hit MAX reps each round for best results)

Core
SB Hip Extension Knee Flexion
X- over crunch

Saturday

Focus
Surprise Box

Workout
AMRAP 24 minutes
4 x Pull – Ups
7 x Push Press
10 x Box Jumps
4 Cone Shuttle Run – outside

Core
STRETCH AND ROLL (ask me for advice on TIGHT areas)

Sunday