2.4.13 - 7.4.13

Tuesday

Focus

3 x 400m runs rest 60 seconds between the 3 runs.. Record TOTAL  time. 

Workout

ADD a rep each round for 18mins 

KB swing 

Sit up 

Push press (barbell or dumbbells depending on individuals ability over head) 

Core

C's 

Side Bends (30/30 each side)

Wednesday

Focus

2 teams - 5 mins Max DU's (if you can't do one TRY ANYWAY and help your team)

Workout
30/30 x 8 rounds = 24mins

Ring dips (bands / toes)
Weight plate GOH
SDHP

Core
Super mans
X over crunch 

Thursday 

Focus: 

60/60 x 4

Dowel DL holds

Plank holds 

Workout 

10-1 or 25min AMRAP

Wall balls

Dead Lift 

Box step up (ES) 

Core 

Flutter Kicks 

Floor anterior crunch (no pulling on head hands on temple

Friday

Focus 

Take 5-10mins to learn the rope climb - back to standing / foot lock holds / climb - NOT to roof 3-5 pumps. 

Workout 

2 Groups EMON x 12 then swap = 24mins

Group 1 - 10 toes to bar (hardest version u can do) 

Group 2 - 5 Power Cleans

(if you want to go lighter but do more reps on the min for the power cleans this is ok also the 5 reps is just a guide) 

Core 

Hip ext 

Sb Lower back release