10.3.13 - 16.3.13

Monday

 
Focus 
2 Teams - max tyre flips in 3 mins
 
Workout 
EMOM *odds and evens*

Odds - 5 Thrusters
Evens - 10KB swings

12rounds = 24mins
 
(if you want to go lighter and do more reps on the min do so, or heavier and less reps depending on how you feel) 
 
Core 
1st min - In a circle v-sit holds MB passed around the circle 
2nd min - Hip ext holds
 

Tuesday 

 
Focus
60/60 x 4 partner up
SB Balance (on Butt legs off floor)
Wall sit holds
 
Workout 
For Time 
2,4,6,8,10,12,12,10,8,6,4,2

Burpee box step up / jump
Weight plate GOH
Knees to elbows
 
Core 
Anterior rocks
Prone cobra 
 

Wednesday 

 
Focus 
Partner up - 
4 Laps Speed bump to speed bump run for time (2 laps each)
 
Workout 
30/30 x 8 (24mins)

KB  SDHP
Push Up with rotation
Squat DB Bicep Curl
 
Core 
TVA
Anterior crunch 
 

Thursday 

 
Focus 
Surprise Box x 2 picks
 
Workout 
40:20 x 10 = 20mins

Dead lift (slow controlled)
MB slam (fast - Max reps) 

(Total score of MB slams is your score) 
 
Core
SB crunch
Floor superman
 

Friday

 
Focus
Learn Shoulder Mob techniques - bands, tennis balls, skipping ropes.
 
Workout 
24min AMRAP - REST 60secs between rounds-
 
3 B2S rope climbs
10 v-sit ups
30 double unders (60singles)
 
Complete a 3,10,30 then REST 60sec's then go round 2 then REST 60sec's - repeat for 24min amrap. 
 

Core 
Hip Extension 
Foam Roll ITB