9.9.13 - 15.9.13

Monday 

Focus

2 or 3 teams:

Deadball over the shoulder  - Left side/Right side

3 rounds

Workout 

18 min AMRAP

10 SL Squats
10 KB swings
20 DU's

Core

SB  Hip Flexor Stretch
Glute 90/90
2 mins each side

Tuesday

Focus

7 min EMOM   - 3 Reps of Push Press (NO racks)

Workout

Add a rep every minute on the minute of:

Clean and Push Press (120 reps if you make the 15 min cap)

15 min (if you miss a minute. Rest. Then work your way back down)

Go as high as you can with what ever weight you pick
Max Loads 50/30

Core

Hamstring WALL stretch 

Standing Quad Stretch

Wednesday 

Focus

Workout

10 rounds for TIME:

3 x MUP's/C2B/Pull-up/Horri 

6 x Box Jumps

100m Sprints (1st Drive way) 

Core

Band Crab Walks

Wall squat Stretch 

Thursday

Focus

Practice OHS focus on MOBILITY and POSITION - NOT LOAD

(10 min CAP)

Workout

For time: 

8 x Snatch (64 reps) 

16 x Pushup (128 reps) 

8 rounds

Core

Tennis Ball Shoulder/Spine

Long Lie

Friday

Focus 

3 x 200m runs, partner rows 
While you run Then swap.
3 x through each OR 8min Cap
(If more then 12 you we will run a group A and 

Workout

20:20 x 10 = 20mins
Hang Power clean 
V - Sit up
MB / Dead Ball Slam

Core 

60/30
Wall Squat Holds

Saturday

Focus

Spend 10mins - 
foam rolling / mobility work

Workout

Partner workout 
25min AMRAP
You Go they Go!!!!

1 rope climb or 5 B2S

8 push press

10 Burpee box jump
(do these 1 for 1)

Core 

Hip Ext
Lateral heel taps

Sunday 

Focus

Dynamic warm up

Workout

For Time

05  x Deadlifts (max loads 120/75) 

20 x Broad Jumps (outside) 

5 rounds 

Then

400m Run

Core

Calf on plate Stretch 

2 min each side

Reverse Wrist stretch 

2 min each side