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
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