16.09.13 - 21.9.13

Monday 

Focus

8 min EMOM

2 x Muscle Ups 

Or 

5 x C2B Pullups

Workout

15 min Amrap 

1 x Rope Climb

7 x Front Sqt

5 x HSPU 

Tuesday

Focus
20mins - work up to your 5rm push press then do 3 x 5 (3sets 5reps)

Workout
20:20 x 8 = 16mins
(24 Intervals on timer)

Burpees
Double unders
Plyo Push Up (hand release at top)

Core
SB Pass Throughs
Prone Cobra

Wednesday

Focus
Deadlift 5 sets of 5 (10 min cap) lift EVERY 2mins

Workout
20min AMRAP

4 x Toes to Bar (k2e)
12 x KB swing (challenging)
16 x Lunge switch
1st drive way run

Core
Floor crunch
Lateral Heel Taps

Thursday

Focus
20mins - warm up to your 5rm front squat then do 4 x 3 and on your 5th set MAX reps at this weight.

Workout
30:30 x 6 = 18mins

SDHP KB or BB
Muscle up (Ring Dips)
Interval sprint or Row

Core
MB rotations
TVA

Friday

Focus
Rope Climb Practice or MU Practice (10 mins)

Workout

25,15,10,5 (FOR TIME)

Hang Cleans (Power)
Box Jump
Wall ball

Core
Skipping rope

Saturday 

Focus

Practice a Skill  (get better at stuff...) 15 mins

Workout

12 min AMRAP

10 x Dead Lifts (form over everything - not to heavy this is 10 reps!)

20 x Deadball Slam/MB slam

Core
SB superman
X over crunch