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 -
20 laps each of the gym (or outside speed bump to speed bump 4 laps)
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)
Double Unders or singles (fast)
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 mb slams
Complete a 3,10,30 then REST 30sec's then go round 2 then REST 30sec's - repeat for 24min amrap.
Core
SB Pass throughs
Hip ext
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