14.10.13 - 20.10.13

Monday 

Focus

Find your 5rm DIP

Perform 4 sets of 5 at that weight and on your 5th set complete MAX REPS.

Workout

AMRAP in 12 minutes

 7 x Power Cleans
14 x KB Swings

Core

TVA 

Hip Extension 

Tuesday

Focus

Pullups - EMOM for 10 minutes 5/8 or 10 depending on ability. 

Work on your weakest one... bands, strict, rings... etc 

Workout

25/15/10

SA DB/KB Push Press

Box Jumps

Burpee

For time..

Core

Russian Twist on SB

Prone Cobra

Wednesday 

Focus

Emom for 8 minutes. 80% of 1rm x 2 reps

Don't know your 1rm... then use a form of perceived rate of exertion. an 8 out of 10 should feel pretty close to it being VERY heavy! 

Workout

5/10/15/15/10/5 (30 min cutt off) 

BB Snatch (light) 

Tripel reps - Double Unders

V-sit ups

1st drive way run

Core

SB Flutter Kicks

C's

Thursday 

Focus

Deadlift/Pushup 30:30 x 5 (5 minutes) 

Workout

25:35 x 7 rounds (21 minutes) 

T2B 

Touch Jumps

KB SDHP

Core

Foam Roll and Stretch 

Friday

Focus

Push Press: Work on technique. Not Strength today.

Emom - 10 reps x 6 rounds

Workout

You go they go - 25 minute cut off

10 x SB Chest Press with DB/KB

10 Paces  x Walking Lunges with Plates (Hold on to chest or Over head) 

5 x Pull-up 

Core

30/30/30 x 3 rounds

Plant
Side Plank L
Side Plank R

8.10.13 - 12.10.13

Tuesday 

Focus 
5min emom - add 2 reps every min on the min
-Push Press- 

Workout 

10-1 
Wall Ball
Pull Up
DU's (double Reps)

Core
Floor Crunch
TVA

30.09.13 - 6.10.13

Monday 

Focus

EMOM - Snatch 10 minutes

Workout

25:35 x 8 rounds

HSPU

Deadball Slam

Situps

Core

LH Taps

TVA

Tuesday 

Focus 

10min EMOM

3 x power OR squat Clean

Workout 

25 min AMRAP

3 Power Cleans 45/65

20 pace lunge DB press 

(alternate) 

Core

Foam Roll & Stretch

Wednesday 

Focus

OHS Practice! 15 minutes

Workout

21/15/9 

Trip DU's 

Wall Ball

Pull-Ups

Core

SB Crunch 

C's

Thursday 

Focus

30:30 - Band Sprints x 3

Workout 

4 rounds of (30min Cap) 

10 KB swings 

15 box jumps

20 push ups

400m run

Core 

Foam Roll / Tennis Ball

Stretch

23.09.13 - 29.09.13

Sunday

Focus
3/5 reps x Strict press
Learn movement or work in strength
(10 mins)

Workout
30:30

Lateral Plate Step Overs
WPG2OH
MB Slams

7 rounds (21 minutes)

Core
Foam Roll and Stretch
Make sure you get into tight tissue







Saturday

Focus
Foam Roll and Mobilise

Partner Workout

Person 1 completes -
5 MB Cleans
SB2SB sprint
Then person 2 completes -
5 MB Cleans
SB2SB sprint

THEN we go inside for -
1 for 1 rope climb

And repeat ^^^
25 min AMRAP

Core
SB Pass throughs
Hip ext holds







Friday

Focus

Dynamic warm up

Workout

10 to 1
KB Swings (16/24)
Push Press (30/50)
Burpees
K2E

30min CAP

Core

Prone Cobra
MB rotations







Thursday

Focus
30:30 x 3
Turkish Get Up
(no rest between sides)

"Elizabeth"
21,15,9 reps FOR TIME
Clean 60/40
Ring Dip

Core
TVA
X over crunch







Focus
10 mins to warm up and mobilise
(make sure you do something)

Workout

"Cindy"
20 min AMRAP

5 pull ups
10 push ups
15 squats

Core
Lateral Heel taps
Floor crunch