27.5.2013 - 2.6.2013

Monday

Focus
Deck Of cards

Workout
30:30 - 10 rounds (Strength)

BB Push Press
Ring Push-Ups

Core
TVA
SB Cobra

Tuesday

Focus
5 x 10m in the gym Sprints (3 rounds) 1:1 Work:Rest ratio

Workout
10 - 1 (AMRAP -  24 minutes - If you get to 1 work your way back up)

BB - Front Squat (As reps decrease, try to go heavier, form permitting)
KB/DB - Walking Lunge (As reps decrease, try to go heavier, form permitting)

Core
SB Crunch
Hip Extension

Wednesday

Focus

10 x B2S Rope Climb

10 Kips on the bar

3 rounds

(10min cutt off) 

Workout

AMRAP in 24 minutes (strength bias) 

10 x SA Horri Pull

10 x SA Snatch

Rest 30 seconds

Core

Foam Roll ITB
SB Hip Flexor
4 sets - 1 min each side.

Thursday

Focus
Burpee Broad Jump Relay x 3 laps 2 teams
(best of 3 rounds?? If time)

Workout
EMOM for 20 minutes

5 x Deadlifts
15 x  Jack Knifes

Core
Wall Sit
Pushup Hold