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.