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