13.5.13 - 19.5.13

Monday

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Focus

(Set clock 8mins)

Foam Roll / BB release 

Quads, ITB, Glute complex 

Workout 

30:30 x 8 = 24mins

Wall Ball

Plyo Push Up (weight plate)

KB/DB walking lunge 

Core

Crunch with OH ext - Alt legs

Prone cobra 

Tuesday

Focus 

2 X 400m runs - 1:1 work rest ratio 

Workout 

40:20 x 6 24mins 

10m Farmers Carry  laps (heavy)  

DB shoulder Press

Horri Pull ups

Lateral Plate step overs

Core 

V - sit holds 

TVA

Wednesday

Focus 

7mins Double Under Practice - find your new max unbroken 

Workout
20min Amrap

Max push up's (unbroken)
30 double unders
Max K2E (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

Thursday

Focus 

2 teams - max shuttle runs in 6 mins

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

Dead Lift (not heavy) 

KB swing 

Ball slam

Rest 

*quick transitions between movements clock doesn't stop*

Core:

Skipping rope 

Friday 

Focus 

30:30 x 4 

Bear Crawls

Horri Wall balls 

Work out

24min AMRAP

7 x ring dips

10 x WPGOH

7 x BB SDHP

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

Core

3 point heel taps

Saturday