11.6.13 - 16.6.13

Tuesday 

Focus 
20mins to work on your Dead Lift 
(FORM OVER EVERYTHING)


Warm up and work up to your 5rm!!
Then Do - 5 x 5 (5reps x 5 sets) 

Workout 
18min AMRAP
5 Pull Ups
10 Push Press
15 V-sit ups
200m Run 

Core 
45/45 x 3 (shorter core)
Hip Ext Holds
Plank Hols

Wednesday

Focus
15mins to work on your Strict Press - warm up and work up to your 3rm!! 
Then do 5 x 3 (5sets x 3reps) 

Workout 

30:30 x 7 = 21mins 

Hang Cleans
WPGOH
Push Up (hardest level) 

Core 
Floor Crunch 
4 point horse stance 

Thursday

Focus
20 mins to work your Back Squat 


Partner up (twos and 3's)  and work your way up to your 5rm then do 5x5 
(5sets x 5reps) Work fast when in groups. No talking just working...

Workout 

10-1 FOR TIME: 


Burpee
KB Swing (heavy for you)
Box Jump

Core
Prone Cobra 
SB Crunch 

Friday 

Focus 
20mins 
Work to your 5rm Clean and Jerk 
(push or split) then do 3x5
(3sets x 5reps)

Workout 
Add a rep each round for 15mins

K2E
Wall Ball
Double Under (Double Reps) 

Core 
X over crunch 
TVA

Saturday