4.2.2013 - 10.2.2013

Monday

Focus

*Partner up / teams*

Bear crawl 10m up 10m back -  tag partner

Partner waiting is doing Horri wall balls  while waiting.

(total  score is total bear crawls) 

Workout 
20:20 x 12 Rounds = 24 mins (36 intervals)

Burpee Jump pull ups 
Plyo push Up (weight plates)
MB slams   

*Have your own station or share and start on different movements. 
The way it works - Count your TOTAL reps for all 3 movements

Core

SB crunch 

TVA 

Tuesday

Focus

Surprise box

Workout

ADD a rep each round for 18mins 

KB swing 

Sit up 

Push press 

Core

C's 

KB Side Bends 

Wednesday

Focus

60/60 x 6 

Dowel DL holds

Plank holds 

Workout 

10-1 or 30mins cut off

Wall balls

Dead Lift 

Box Step Up (ES) 

Core 

Flutter Kicks 

Floor anterior crunch (no pulling on head hands on temple) 

Thursday

Focus

2 teams - max tire flips in 5 mins
 
Workout 
30/30 x 8 rounds = 24mins 

Ring Dips (bands / toes) 
Weight Plate G2OH 
SDHP

Core 
Super mans 
X over crunch 

Friday

Focus 

Learn active shoulder on the bar - 

Learn the kip. 

Workout 

2 Groups EMON x 12 then swap = 24mins

Group 1 - 7 toes to bar (hardest version u can do) 

Group 2 - 5 Power Cleans 

Core 

Hip ext 

Sb Lower release