26/8/13 - 1/8/13

Monday

Focus

Tabata 20:10 x 8

Air Squat

(get warm for workout)




Workout

25min working clock -


0-10mims = AMRAP
5 x squat cleans
20 double unders

10-15mins = REST

15-25mins = EMOM
2 squat cleans
10 double unders

Core
SB crunch
C's

Tuesday

Focus
15mins to - learn the strict press, practice the strict press OR test your 3-5rm strict press.

Workout
20min AMRAP

Max Push Ups
SB2SB run
Max knees to elbows
SB2SB run

(If busy in car park it will be 1st drive way)

Total score is your Max's
Push up's and K2E.

Core
TVA
X over crunch

Wednesday

Focus

8 Minute EMOM - Deadlifts
3,5 or 10 reps

Workout

Complete 3 rounds:

1 minute - Max Rep BB Push Press
Rest 1 minute
1 minute - Jumping Pull Ups (push AND pull to the bar)
Rest 1 minute
1 minute - Row for Calories (use the "units" button)
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds.

Core

Foam Roll/Stretch
Pick a few spots and roll for 2 mins each side.

Thursday

Foucs
Rope Climb Technique (BRING A SOCK or SHIN PAD)


Workout

7 rounds for time:

7 Box Jumps
7 Snatch


Core
SB Crawl or jack Knife
Hip Ext Holds.

19.08.13 - 25.08.13

Monday

Focus
Front Squats
3 x 4rm
4th at max reps

Workout

15 x Squat Press

15 x Pushups

5 Rounds

Core

Waiters holds

Pushup holds

Tuesday

Focus
400m Run or Row - testing
1:1 work rest ratio x 3
Record your fasted time

Workout
20:20 x 10 = 20mins
(30 x 20:20 intervals on timer)

Double Under
WPGOH
Horri Pull

Core
Floor Crunch
Prone Cobra

Wednesday

Focus
5min EMOM
1 Power snatch
1 Over head Squat

Workout
10 rounds of
(clock set 10 x 45:45)

45secs to complete
5 dead lifts
8 Burpees
Then Rest 45secs

NOTE if you finish the 13 reps before the 45sec work phase is up just REST extra..You should need it!!

Core
MB rotations
Hip Ext

Thursday

Focus
8min EMOM
5 hang cleans - pick a weight that challenges you

Workout
20.15.10 - For Time
Wall ball
KB swing
Knees 2 Elbows

Core
TVA
x over crunch

12/8/13 18/8/13

Monday

Focus
18mins to do -
5 x 3 Back Squat
(5 sets x 3 reps)

Workout

4 rounds
20 x Wall Ball
20 x V sit up
60x Double Unders
For Time

Core
Plank
Prone Cobra

Tuesday

Focus
15 mins - OH Squat Practice use MB or Crates if needed... 3rm, 5rm, 10rm or just Dow!

Workout

15min AMRAP
5 Burpee pull ups
10 KB swings
15 Push Ups
(hardest level for you)

Core
Leg raise off bar
C's

Wednesday

Focus
Tabata - 20:10 x 8
ROW & MB Slam

Workout
10 x Rounds = 20mins
Odds and Evens

1st Min - 1 Clean 2 Jerks
2nd Min - 15 box Jumps

(split or push for jerks)

Core
3 point heel taps

Thursday 

Focus 
45seconds of Max Effort Pull ups
Then go for a SB2SB run
x 3 rounds 
(as a team run together 45sec clock will start once everyone is back on the bars)

Workout 

20:40 x 8 = 24mins
Hang Power Snatch
Air Squat
Rope shakes

(record reps)

Core
30:30:30
Plank - front
Plank - side left
Plank - side right

Friday 

Focus
Warm up movements well of workout - workout may take a while, chip away at it!!

Workout 

10-1 - Gauntlet 
DEAD LIFT 
10 reps each round of
RING DIP

NOTE: BB Deadlift weight starts 35kg up to 80kg anything lighter use KB work your way up or start heavy and stay there for the 10-1.

Core
60:60 x 3
Floor crunch
Floor superman

Saturday (TEAMS) 

Focus
Group 400m Jog - WARM UP WORKOUT MOVEMENTS.

Workout

Groups of 3

400m Rope carry all 3 on rope!!!

THEN between 3 of you complete -
125 Shoulder to overhead
120 MB squats passes
115 KB swings
110 Burpees
105 V sit ups
100 Pull Ups

All at the HARDEST levels for you!!

All 3 together finish with -
200m Walking Low Lunge.

Note : Only 1 of you working at a time, if your not working your holding a 10kg/20kg plate. (2 plates per team)

Core
Foam Roll / Hip Flex Stretch / Wall stretches

Monday 5.8.13

Monday 

Focus

Front Squat 5 x 5 (last set Max Reps)
(This warms up the squatting motion and the front squat position of the clean)

Workout

Death by Clean and Jerk (12 minute Cap)
Max Loads for Men - 40kgs

Max Loads for Women - 25kgs

(Training Note: This is a VERY HARD workout. You can use a PVC pipe or even the BAR and get a MASSIVE workout... unless you have mastered mechanics of this lift and consistency then you should only think about adding load... )

Core

SB Prone CobraCrab Walks (with or without bands)

60/60

HAPPY BIRTHDAY ADAM,  I hope you enjoy your birthday wish!!! (the workout)

Tuesday

Focus

GYMNASTIC STRENGTH (YOUR BODY IS YOUR WEIGHT) 

SB Pike or Super man to pike ON FLOOR for anyone not able to do them on the swissball

Pushup Holds

30:30 X 5

Workout

30/20/10
Ring Dips
Wall Ball (10 and 9 foot targets)
1st Drive way SPRINT

For time

Core

SB 360's
Squat Holds On Wall.

Wednesday

Focus 

Strict Press
15 mins ONLY
3RM - do 3 x 3
(use racks partner up if needed - spot each other)

Workout

EMOM x 10 round = 20mins


1st min - 5 dead lifts

2nd min - 7 Strict Pull ups

(hardest version for you, use weight or do more reps if BW isn't challenging enough)

Core

Floor Crunch

Floor or SB Supermans

Thursday

Special K and Big AG doing some knees to elbows!

Focus 

12mins of Snatch Practice - work on your lift with a Dow, BB or go
For a PB - 3RM, 5RM or 10RM

Workout 

Speed and Power

20:20 x 10 rounds = 20mins

KB swing
Burpees
Double Unders

(20:20 x 30 on interval clock)

Core 

V sit holds
Hip ext holds

Friday

Focus 

8min EMOM odds and evens
5 HSPU / Or 30 sec holds
10 BB SDHP (NOT heavy - Nothing over 50kgs/35kgs)

Workout 

10,8,6,4,2
Thruster (5rm rough weight)

50,40,30,20,10
Single Leg Step Up (no box jumps)
You can alternate legs, so 25 each leg is fine.

For Time

Core 

Skipping Rope

Saturday

Focus

Warm Up movements of workout.

Workout

Partner Up - Chipper

2km row (interchange with your buddy every 300m)
Then
200m BB Farmers Carry
Then
50 Pull Up (between you)
Then
50 P/Cleans (between you)
AND Then finish with
50 Buddy MB sit ups

Core 

Foam Roll / Stretch

Sunday

Focus

Rope Climb technique.

Workout

**1 minute on all stations continuous clock**

1. Row for calories
2. Push Press
3.T.J's
4. REST 

5 rounds (20 min)

TOTAL SCORE on all 4 rounds. 

Core

Foam Roll and Stretch - Spend TIME working your body out and getting ready for the week ahead. 

4/8/13

Sunday

Focus
As a GROUP run/jog to the end of street
(up to andrews rd) and back..arms linked :)
THEN Mobilise and Warm up movements of workout well.

5 rounds of -
12 Burpees (fast)
8 Thrusters (25/40)
20m Broad Jump (outside)
FOR TIME

Core
2mins
Long Lie
(bring your roller of you have one)