Sunday, November 10, 2013

4.11.13 - 10.11.13

Sunday 

100 reps total of each movement

Air squats
Dead Ball Over Shoulder

75 reps total of each movement

Sit-ups
Dead Ball Slams
KB/DB Clean (KB in each hand

50 reps of each movement

Push-ups
KB/db Snatch (alternating arms)

200m Farmers Carry (40/20)

Core
Go after a weakness!!



Saturday

Teams of 4

AMRAP in 15mins

1 Person is on the ROWER
1 Person does 50 x WPGTOH (20/15)
1 Person MAX Push Press (40/20)
1 Person MAX K2E 

The way this works is simple:

Your score TOTAL rowing distance and total reps of Push Press and K2E added together.

The person on the 50 WPGTOH dictates the change. Once they have completed all 50 WPG2OH you all rotate. You pass your scores on to the next person and keep a total count.

Core
Get into your tight areas from the week and your environment.




Friday

Focus
6mins EMOM
1 x P-Snatch 3 x OH squat

Workout

10,15,20,20,15,10
Wall Ball
Ring Dip
P-snatch (40/20)

Core
TABATA
X over crunch




Thursday

Focus
EMOM x 5 mins
1 x clean 3 x front squat
(Choose a load you can clean from floor)

Workout
"HELEN" 3 rounds for time 400m run
21 KB swings 
12 pull ups

Core
Lateral Heel taps
Prone cobra



Wednesday

Focus
1:1 (work:rest)
400m x 2 repeats

Workout
EMOM 20 mins

1st Min
2 x Power Clean + 1 x Jerk

2nd Min
20 x Box jumps

Core
Floor Crunch
TVA

60/60 x 3



Tuesday

Focus
Warm Ip movements for your long SPEED and POWER session!

Workout

20:40 x 8 rounds (32mins)
Lunge switch
Burpee DB press 
Double Unders
DB / MB slam

Core
Work a weakness or strength - Oly lift or gymnastic movement, core or stretch!! GET SOME!



Monday

Focus
HSPU practice
Warm up dead lift

"Dianne"
21,15,9
Dead Lift (100/70kg)
HSPU

Core
TABATA
Sit Ups