2/09/2013 - 8/09/2013

Monday 

Focus

5 min -
Double Under Practice ( Try to get to the 100 club)

Workout

10 min AMRAP (aim above 5 rounds)

5 x BB Thrusters (max loads 40kgs/30kgs)
5 x Burpees
5 x Pullups

3 min rest

EMOM for 6 minutes

8 Thrusters (40/30)

Core

Lateral Heel Tap
Prone Cobra
60/60 - 6 min

Tuesday

Focus

12 - 9 - 6
Push Press
Sit - ups

Workout

AMRAP in 10 Mins

Max Ply Push up
1st Drive Way Medball Carry Sprint

Core

Hip extension Knee Flexion on SB
Push Up Hold

Wednesday

Focus

Tabata Burpees: Total number is your score

Workout

3 Clean Pulls
3 Power Cleans
3 Front Squats

30 minutes work your way up in weight each successful round until you hit your max then hold your max for what ever time is left.

Core

Stretch and Foam Roll

Thursday 

Focus

EMOM 5 minutes -  OHS -  STAY LIGHT get TECHNIQUE! :)

Workout

5 rounds for total time of:

50 Double-Unders
15 Burpees (jump to a plate)
5 Power Cleans  (85kgs/55kgs MAX LOADS)

Core

SB Crunch
C's