11.2.13 - 17.2.13

Monday

Focus
Deck of cards
Club – Burpee
Diamonds – Pushup
Spades – Sit up
Heart – Pull – Up
Joker – 400m Run

Workout
40:40 - 6 sets (24 minutes)

Walking Lunge Press

Strict Pull Up/Rings/Bands

Reptilian Push-ups

Core

 60/60 (6 mins) 

Skipping Rope

Tuesday

 Focus
400m x 3 (1:1 WR)

15minute AMRAP

1 Thruster

1Situp

1 Double Under

2 Thrusters

2 Situps

2 Double Unders

(Continue as high as possible in 15 minutes)

Core 60/60 (6mins)
PNF Squat

 

Wednesday

Focus
10 Pushups
10 Kips
10 Super man 2 pike
3 rounds

Workout
8 sets (24 minutes)
30:30

KB Swings

SB Chest Press

Ring Horizontal Pull 

Core

SB crunch

Superman

Thursday

 Focus
3 rounds

4 laps of gym (in front door out roller door)

You have 1 minute to complete 4 laps. If you get this done in under 60 seconds you will then do as many MB slams as possible. AT the beginning of the next minute you will do 8 laps again and repeat this process for 3 rounds.

Your score is the highest amount of MB slams.

Workout

Tabata

20:10 – 8 sets x 2 rounds (24 minutes) 

BB Push Press
KB SDHP
Knees to Elbows

X 2 rounds

Each person will stay on the exercises for a FULL 8 sets then move to the next exercise.

Your score is the TOTAL number from all sets of each movement

Core

60/60 (6mins)

SB Pass to a Partner
SB Hip Extension
2 people can Share a Ball 

Friday

Focus

Suprise Box

Workout

40/40 x 6 rounds (24 minutes) (18 intervals at 40/40)

SA Push Press

One Leg Deadlifts

SL Box Squat

(No Rest from L - R) DON'T GO HEAVY. THIS IS HARD!

Core

SB lateral Ball rolls

Fwd BB/SB rolls

Saturday