1.7.2013 - 7.7.13

Monday

Focus

7 sets of Clean and Jerk Complex (EMOM)

2 Hang Power Cleans + 1 Jerk (split or PJ)

Workout

AMRAP in 18 minutes


7 Deadlift (110kg) (60kg) (weights are a suggestion ONLY) 

12 Pistols (6 each leg)
30/90 singles/Double Under

Core

SB Mime

Partner Squat Holds

Tuesday

Focus

Power Snatch 

7 X 6  (every 2 minutes)

Workout

13 min AMRAP
5 Pull Ups
10 Push Press
15 V-sit ups

Core

SB Crunch
Horse Stance

Wednesday 

Focus

(EMOM 7 minutes)

3RM Pullups

Then 

Remaining time you have left from the minute you hold a PUSHUP HOLD.

Workout

Add one rep every minute on  the minute for 15 minutes

Clean and Press

If you miss the minute have a REST minute, then start working your way back down until all 15 minutes are complete. 

MAX WEIGHTS for MEN (50kgs) 

MAX WEIGHTS for WOMEN (25kgs) 

Core

Hip Extension 

TVA

Thursday

Focus

Max PUSHUPS in 5 sets with a 2 minute rest between sets

Sore is your TOTAL amount of pushups over 5 sets

(NO BAD FORM if it looks BAD or feels BAD... do the easier level) 

Workout 

10 - 1 

Burpee

KB Swing

For time.

Core 

Russian Twist

SB Hip extensions/Knee Flexions

Friday 

Focus 

400m 1:1 Work Rest ratio 

(If raining, surprise box) 

Workout 

30:30 x 10 rounds (20 minutes)

Wall Ball (use Green wall and near fire exit if big class) 

Box Jump (don't go to high... be sensible) 

Core 

Prone Cobra

Floor Crunch

Saturday 

Focus 

Broad Jump up the gym

Bear Crawl Back

Workout 

20:40 x 6 rounds (24 minutes) 

Lateral Plate Step Over (3 plates) 

10m Sprints (outside) 

WPG2OG

Single Side Rope Shakes

Core 

Wall Sits
Ring Holds

Sunday 

Focus 

15 minutes

10 x  Front Squat Partner up (you go, they go) 

Workout

1-10 

Push Press (challenge) 

Stationary Lunge (EACH LEG) 

KB High Pull (heavy) 

Core 

Foam Roll 
Stretching