29.7.13 - 4.8.13

Monday 

Focus

Find your 5rm DIP

Perform 4 sets of 5 at that weight and on your 5th set complete MAX REPS.

Workout

AMRAP in 12 minutes

 7 x Power Cleans
14 x KB Swings

Core

TVA 

Hip Extension 

Tuesday

Focus

Pullups - EMOM for 10 minutes 5/8 or 10 depending on ability. 

Work on your weakest one... bands, strict, rings... etc 

Workout

25/15/10

SA DB/KB Push Press

Box Jumps

Burpee

For time..

Core

Russian Twist on SB

Prone Cobra

Wednesday 

Focus

Emom for 8 minutes. 80% of 1rm x 2 reps

Don't know your 1rm... then use a form of perceived rate of exertion. an 8 out of 10 should feel pretty close to it being VERY heavy! 

Workout

5/10/15/15/10/5 (30 min cutt off) 

BB Snatch (light) 

Tripel reps - Double Unders

V-sit ups

1st drive way run

Core

SB Flutter Kicks

C's

Thursday 

Focus

Deadlift/Pushup 30:30 x 5 (5 minutes) 

Workout

25:35 x 7 rounds (21 minutes) 

T2B 

Touch Jumps

KB SDHP

Core

Foam Roll and Stretch 

Friday

Focus

Push Press: Work on technique. Not Strength today.

Emom - 10 reps x 6 rounds

Workout

You go they go - 25 minute cut off

10 x SB Chest Press with DB/KB

10 Paces  x Walking Lunges with Plates (Hold on to chest or Over head) 

5 x Pull-up 

Core

30/30/30 x 3 rounds

Plant
Side Plank L
Side Plank R

27.7.13 - 28.7.13

Saturday

Focus
1 minute loading - 30sec Rest x 5
Walking Lunge (stay low)
(Load up If form allows)

Workout
20:40 x 8 = 24mins
KB swing
Rope Shakes
V-sit ups

Core
Foam Roll / Stretch


Sunday

Focus -
EMOM - 8 mins
3 x Clean & Split Jerk - weight that feels right for you!

Workout
Unilateral Training

30:30:30:30 NO REST x 8
1 Arm Clean and press or Snatch
1 Arm horri Pull
1 leg Box squat (top of box)

(24minutes continuous)

Core
60:60 x 3
Plank
Hip Ext Hold

22.7.13 - 28.7.13

Monday

Focus
20mins - work up to your 5rm push press then do 3 x 5 (3sets 5reps)

Workout
20:20 x 8 = 16mins
(24 Intervals on timer)

Burpees
Double unders
Plyo push up

Core
V sit hold
Hip ext hold

Tuesday

Focus
15mins Weighted Pull Ups (strict) warm up to your 3rm weighted pull up then do 3x3 at this weight.
Or MUSCLE UPS!

Workout
20min AMRAP

4 x Toes to Bar (k2e)
12 x kb swing (challenging)
16 x  Lunge switch
1st drive way run

Core
Floor crunch
Prone cobra

Wednesday

Focus
20mins - warm up to your 5rm front squat then do 4 x 3  and on your 5th set MAX reps at this weight.

Workout
30:30 x 6 = 18mins

Rope climb or (b2s)
Muscle up (ring dips)
Interval sprint

Core
MB rotations
TVA

Thursday

Focus
Learn a SKILL or do some MISSED strength training. 

Workout

25,10,5 (FOR TIME)
Hang Cleans (power or full)
Box jump
Wall ball

Core
Skipping rope

Friday

18mins - Warm up to your 3rm thruster then do 5x3 at this weight.

Workout

15min AMRAP

5 x pull ups
10 x dead lifts (form over everything) 
15 x weight plate G2OH

Core
SB superman
X over crunch

FRIDAY 18.7.13

Friday 19.7.13

Focus
Turkish Get Up - 30:30 x 4 no rest between left and right!!
Challenging Weights - form permitted

Workout
Add a rep each round you complete. Go as high as you can in 12 minutes. Highest total is your score.

BB Thruster (40kg/20kg)
KB swing (24kg/16kg)

Core
45/45/45 x 3
Front plank
Side plank (L)
Side plank (R)

15.7.13 and the 16.7.13

Monday 

Focus
10mins to warm up OR Learn the "Kipping Pull Up" then practice it with - EMOM for 10 mins - 
5-8-10 Kipping Pull ups

Workout
30:30:30:30 no "rest" 
x 7 rounds = 14mins

Wall Ball
Burpee
Horri Pull
Rest

Core
crunch
SB Supermans

Tuesday

Focus
SA DB PUSH PRESS 
5 reps each side

EMOM 8 mins. Work up to your heaviest weight with good form. 

Workout

Complete AS QUICK AS U CAN

10 x hang power snatch
15 x v sit ups
10 x box jumps (fast)

THEN Rest 45 seconds and go again for 10 x rounds.

Note - Having running clock counting up to 25min cut off, people complete a round and add 45sec rest before starting round 2, do 10 rounds, each record their 10 round finish time

Core
Lying leg levers (any progression)
C's

Sunday 14/7/13

Sunday

Focus
15mins
Snatch Balance Practice

Workout
Partner Up 1:1 work rest

10 x Rounds (30min cut off)
1 Muscle Up (5 Ring Dips)
5 power cleans (touch and go)
9 KB swings

They way it works - have a timer between you and your partner, you need to complete one full round of 1,5,9 for time (your partner will time you) then swap. Record your times 1-10 trying to improve speed the whole time.

Core
Foam Roll / Stretch

Friday 12.7.13

Friday

Focus
18mins to Work a weakness or a strength - oly lift, skill, stretching - ask for help!!!

Workout

22,16,10 - FOR TIME
Wall Ball
Pull Up (bands/UI)
400m Run

Core
SB pass through
Hip ext

Thursday 11.7.13

Thundering Thursday

Focus
18mins Snatch (power or full) Practice - work on your - 3rm, 5rm or 10rm.

Workout
15 AMRAP

1 rope climb - 3pumps (or 3 B2S)
5 K2E
10 push press

Core
SB crunch
C's

Wednesday 10.7.2013

Wednesday

Focus
EMOM - 8 minutes
5-8rm dead lift (perfect form)

Workout
30:30 x 8 = 24minutes

Ring dips
Rope shakes
Interval sprints

Core
Prone cobra
Cross over crunch

Tuesday

Tuesday

Focus
18mins to work on your front squat - Barbell, KB or Dowel.
work a new 5rm, 3rm or 10rm, not feeling it today then just practice the front squat with a dowel! Your choice :)

Workout
21,18,15,12,9 For Time

Hang Clean
Box Jump
V Sit Up

Core
3 point heel tap

Monday 8.7.13

Monday

Focus
Max Hand Stand Push Ups!!!

Workout

EMOM 20mins

Add a rep each minute.

1 x Burpee
1x Kb Swing
Once you fail the minute, work back down the ladder.


Core
MB oblique
TVA