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
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