25.2.13 - 3.3.13

Monday

Focus

20:10 x 4 

Rope shakes 

(single rope 4 people go at a time)

20:10 x 4

Touch Jumps

Total = 8mins

Workout 

EMOM *Odds And Evens* 20mins

1st min 

5 hang power cleans

2nd min 

7 burpees 

Core 

SB Crunch 

Prone cobra 

Tuesday

Focus 

7mins Double Under Practice - find your new max unbroken 

Workout 
20min Amrap

Max push up's (unbroken) 
30 double unders 
Max pull up's (unbroken)
30 double unders 

NOTE: as soon as you rest at the top or  bottom of the push up and pull up that is you maxed out for that round. 

repeat for 20mins - tally max push up's and pull up's for each round you do. 

Core
MB Oblique twist 

Floor hip ext  

Wednesday

Focus 

2 Teams - MAX ladder sprints in 4mins up the ladder one way is 1 rep. 

Workout 40:20 x 8 24mins 

KB front squat 

OH walking Lunge 

DB shoulder Press 

Core 

V - sit holds 

TVA

Thursday

Focus 

2 teams - max shuttle runs in 6 mins

Workout

30:30:30:30 x 10 = 20mins

Dead Lift (not to heavy) 

KB swing 

Ball slam

Rest 

*quick transitions between movements clock doesn't stop*

Core

Skipping rope 

Friday

Focus 

KB / DB 200m farmers Carrie x 2 

(rest 45sec between the 2)

Workout

5 rounds of - 

7 Ring Dips

10 WPGOH

7 BB SDHP

10 5m interval sprints (up is 1 back 2)

Core

3 point heel taps

Saturday 

Focus 

Surprise box / weakness / skill

Workout 

20:40 x 6 rounds 

Horri pull

Wall ball

Rope shake (single rope 4 at a time) 

Weight plate sit up 

Core 

Lying leg raises 

Push up holds