tag:blogger.com,1999:blog-91721934109832869822024-03-22T16:35:15.937+11:00Holistic Foundations<center>Movement & Lifestyle Coaching
Unit 2/9-12 Lambridge Place (off Andrews Rd) Penrith</center>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.comBlogger307125tag:blogger.com,1999:blog-9172193410983286982.post-18577546230221874792013-12-29T19:13:00.000+11:002013-12-29T21:55:39.091+11:0030.12.13 - 5.1.14<h2>
<br />Monday 30.12.13 (9:30am ONLY) </h2>
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<h2>
Focus</h2>
10-10-10<br />
Deadlift (FORM over WEIGHT - Perfect every rep)<br />
Pick a Weight you can lift for 3 sets of 10.<br />
(10 mins CAP - 3 min a set approx.) <br />
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<h2>
WOD (For Time) </h2>
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10-9-8-7-6-5-4-3-2-1<br />
Dead-ball Slams (20) x Double Reps<br />
Box Jumps (24/20)<br />
1st Drive Way Farmers Carry (2 x 10kg-20kg plates) between each set<br />
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(30 min cap) <br />
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<h2>
Mobility/Finisher</h2>
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Hip Flexor Stretch on SB - 2 min each side<br />
Finisher: 30 burpees for time<br />
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<h2>
<span style="font-size: x-large;"><br /></span><span style="font-size: x-large;"> Tuesday 31.12.13 - CLOSED</span><span style="font-size: x-large;"><br /></span><span style="font-size: x-large;">Wednesday 1.1.14 - CLOSED</span></h2>
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Thursday 2.1.14</h2>
<h2>
Focus</h2>
Warm up the movements (learn a SCALED option if need be)<br />
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<h2>
WOD</h2>
<div>
3- Rounds<br />
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10 – HSPU (Box HSPU or pushup)<br />
20 – V - Situps<br />
30 – Jumping Squats holding a MB or Deadball (10/6)<br />
20 – Hang Clean (60/40)<br />
10 – Alternating DB Snatch (Your weight choice based on ability)<br />
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<h2>
Core</h2>
<div>
SB Crunch<br />
Prone Cobra<br />
60/60 x 3 <br />
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<h2>
Friday 3.1.14</h2>
<h2>
Focus</h2>
Strict Press<br />
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5-5-5-5-5<br />
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<h2>
WOD (for time) </h2>
</div>
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400M RUN</div>
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Then complete<br />
8 Rounds<br />
10 SDHP (40/30)<br />
10 Push ups</div>
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Then finish with</div>
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<br /></div>
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400M RUN</div>
<div>
(25 min time cap)<br />
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Core<br />
75 Hip Extensions<br />
75 X-over crunches<br />
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<h2>
Saturday 4.1.14</h2>
<h2>
Focus</h2>
Warm up the loads for the Squat Clean (find a workout weight you are capable of) <br />
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<h2>
WOD</h2>
<div>
20 min ODDS and EVENS EMOM<br />
3 – Squat Clean (70/50)<br />
10 – Chest to bar Pull ups<br />
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<br />
–Rest 5 min– Then in Heats of 6 people at a time<br />
<div>
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1000m Row (For time)<br />
Max Effort 1000m Row</div>
<div>
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-Then- </div>
<div>
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<h2>
Mobility </h2>
10 mins<br />
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<h2>
Sunday 5.1.14</h2>
<h2>
WOD</h2>
3 Rounds<br />
1 min Row (Calories)<br />
1 min Burpee<br />
1 min Sprints<br />
1 min KB Swings (24/16)<br />
1 min REST<br />
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– REST – 5 mins<br />
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Power Clean<br />
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10×2 on the minute.<br />
2 reps on the minute for 10 sets. Touch and Go.<br />
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<h2>
Core</h2>
SB Crunch<br />
Wall Sit<br />
<h2>
Monday 6.1.14</h2>
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<span style="font-size: small;">Focus</span></h2>
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Pullups - EMOM for 10 minutes 5/8 or 10 depending on ability. </div>
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Work on your weakest one... bands, strict, rings... etc </div>
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Workout</h2>
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25/15/10</div>
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<div style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">
SA DB/KB Push Press</div>
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Box Jumps</div>
<div style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">
Burpee</div>
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For time..</div>
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Core</h2>
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Russian Twist on SB</div>
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Prone Cobra</div>
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<span style="font-size: large;">Tuesday 7.1.14</span></h2>
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<span style="font-size: large;">Focus</span></h2>
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<span style="font-size: large; font-weight: normal;">Find your 5RM DIP</span></h2>
<div style="font-size: 15px;">
Perform 4 sets of 5 at that weight and on your 5th set complete MAX REPS.</div>
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Workout</h2>
<span style="font-size: 15px;">AMRAP in 12 minutes</span><br />
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<span style="font-size: 15px;"> 7 x Power Cleans (65/45) </span><br />
<span style="font-size: 15px;">14 x KB Swings (24/16)</span><br />
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Core</h2>
<div style="font-size: 15px;">
TVA </div>
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Hip Extension<br />
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<h2>
Wednesday 8.1.14</h2>
<h2>
Focus</h2>
<span style="font-size: 15px;">1.6km run </span><br />
<h2>
WOD</h2>
Thruster (Add one rep each round)<br />
Double Under x 2 reps each round<br />
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15 minute AMRAP<br />
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<h2>
Core</h2>
<div>
Plank L</div>
<div>
Plank R</div>
<div>
Plank</div>
<div>
30:30:30 x 3<br />
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<h2>
Thursday 9.1.14</h2>
<br />
<h2>
Focus</h2>
Work on your Snatch Technique<br />
<h2>
WOD</h2>
<br />
25 min EMOM<br />
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12 Cal Row<br />
12 Snatch (35/20)<br />
12 Burpees<br />
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<br />
<h2>
Core</h2>
</div>
Mobility 10 minutes<br />
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<h2>
Friday </h2>
</div>
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Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com1tag:blogger.com,1999:blog-9172193410983286982.post-43238460058562114882013-12-27T21:11:00.005+11:002013-12-27T21:11:59.418+11:0016.12.13 - 22.12.13<h2>
<span style="color: #141823; font-family: Helvetica Neue, Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 14px; line-height: 18px;">Monday 16.12.13</span></span></h2>
<span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;"><br /></span>
<span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Focus</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Strict Press</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">3-3-3-3</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Rest 60 seconds only between attempts</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Bench Mark WOD</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Barbara</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Five Rounds for time:</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">20 Pull-ups (100)</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">30 Push-ups (150)</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">40 Sit-ups (200)</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">50 Squats (250)</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">(3-minute rest after each round)</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Intermediate levels will do 4 rounds</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Beginners will do 3 rounds for time</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">(30 minute TIME CAP) </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">This is a TOUGH WOD enjoy it responsibly. Keep in mind your experience is not about HOW LONG you have trained but your exposure to this type of VOLUME... </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Live to train another day. This workout will come up again so you can start with BEG/INT and see how you respond and then try RX'd Next time... </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">You have been warned haha</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Core/Finisher</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Mobility</span><br />
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<span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Tuesday 17.12.13 </span></h2>
<br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Focus </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">5-5-5-5 Front Squat </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Work in groups on the racks. You go, they go</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">WOD</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">1a)</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">1 min Loading ROW MAX distance </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">60 seconds rest</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">6 rounds (12 minutes) Distance is your score</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">1b)</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">400m Sprints</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">5 rounds (total working time is your score) </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Core </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Floor Crunch </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">TVA</span><br />
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Wednesday 17.12.13</h2>
<br />Focus<br /><br />EMOM 5 mins<br />5 deadlift<br /><br />WOD<br /><br />EMOM 30 mins<br /><br />1st min 10 HSPU<br />2nd min 20 Box Jumps<br />3rd min 15 Wall Ball<br /><br />Core<br />Plank hold<br />Hip Extension holds</div>
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<span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Thursday 19.12.13</span></h2>
<br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Focus </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">5min EMOM </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">3 x Power Cleans </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Wod </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">15min AMRAP </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">1 Rope climb (3 b2s)</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">7 hang power cleans</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">10 KB swings </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Core </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">LHT</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">prone cobra</span></div>
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<span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Friday 20.12.13</span></h2>
<br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Focus </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">6mins to work on a 1rm Pull Up</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Wod </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">30:30:30:30 x 10 </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Burpee Pull Up</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Plyo push up </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">V-sit up</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Rest </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Core </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">SB Crunch </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">C's</span></div>
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<span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Saturday 21.12.11</span></h2>
<br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Focus </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Warm up - clean, press and squat</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Partner WOD</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">20min AMRAP</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">1:1 - you go they go</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">3 x hang power clean (60/40)</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">3 x push press into (60/40)</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">3 x back squat (60/40)</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Both run 200m </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Core </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">30min </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">mobility and free time!</span></div>
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<span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Sunday 22.12.13</span></h2>
<br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Focus</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">10mins to work on a heavy deadlift </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">WOD</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">30min EMOM</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">5 Deadlift</span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">10 Ring dips </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">15 Dead Ball slams </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Core / finisher </span><br style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: 'Helvetica Neue', Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 18px; text-align: left;">Double under practice - 100's club</span></div>
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Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-23246809052079148762013-12-15T18:51:00.000+11:002013-12-15T18:51:18.276+11:00December 9.12.13 - 15.12.13<span style="font-family: Arial, Helvetica, sans-serif;">Monday </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Roney (modified) </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">200m Run</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">11 Thrusters</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">200m Run</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">11 Push Press</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">200m Run</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">11 H.R Pushups</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">4 rounds</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Tuesday </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Focus</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">WARM UP - Squat clean </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">WOD</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">30min EMOM </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">1st - 5 x squat cleans </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">2nd - 15 x Wall Ball 10/6kg</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">3rd - 20 x DB/MB slams </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Core / Finisher</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Plank holds</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">L.H.T</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Wednesday </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Focus </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">15mins to work a weakness or a strength </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">(Use your time wisely) </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Wod</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">15min AMRAP</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Add a rep each round </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Pull up (any style)</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">KB swing (heavy)</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Box Jump (20/24)</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Core </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">TABATA </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">v- sit ups</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Thursday </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Focus </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">8min EMOM </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">3-5 x snatch </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Power or Full</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">WOD</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">20:20 x 10 = 20mins </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Interval Sprint</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Hang Power snatch (40/25)</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Burpees </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Core </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">SB pass through </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">TVA</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Friday 13.12.13</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Focus </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">15min to work on your OH Squat - warm up for wod. </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Wod </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">10, 8, 6, 4, 2, </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">OH Squat (45/30) </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">50, 40, 30, 20, 10 </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Touch Jumps</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Core / finisher</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">60/60 x 3 </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Pull up holds (rings or bar)</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Push up holds (bottom)</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Saturday 14.12.13</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">(In pairs - shared workload)</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">30 min cap</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">2.8km run (share)</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Anyone unable to run can Row.</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Then </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">With remaining time. Work in teams on one bar to set a 8rm Deadlift. Total combine weight of your best 8rm Deadlift is your score.</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Core</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">100 partner me sit-ups </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">For time</span></span><br />
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<span style="background-color: white; color: #141823; line-height: 18px; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /><br />Sunday </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Focus</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Set up and work up to heavy loads </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">1 rope climb</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">3 cleans 100kg/55kg</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">5 HSPU</span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">18min AMRAP </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Core </span><br style="background-color: white; color: #141823; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #141823; line-height: 18px; text-align: left;">Stretch</span></span>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-40504541448525293092013-11-10T21:18:00.002+11:002013-11-10T21:18:54.054+11:004.11.13 - 10.11.13<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Sunday </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">100 reps total of each movement</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Air squats</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Dead Ball Over Shoulder</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">75 reps total of each movement</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Sit-ups</span><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br />Dead Ball Slams<br />KB/DB Clean (KB in each hand<br /><br />50 reps of each movement<br /><br />Push-ups<br />KB/db Snatch (alternating arms)<br /><br />200m Farmers Carry (40/20)<br /><br />Core<br />Go after a weakness!!</span><br />
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Saturday<br /><br />Teams of 4<br /><br />AMRAP in 15mins<br /><br />1 Person is on the ROWER<br />1 Person does 50 x WPGTOH (20/15)<br />1 Person MAX Push Press (40/20)<br />1 Person MAX K2E <span class="text_exposed_show" style="display: inline;"><br /><br />The way this works is simple:<br /><br />Your score TOTAL rowing distance and total reps of Push Press and K2E added together.<br /><br />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.<br /><br />Core<br />Get into your tight areas from the week and your environment.</span></span><br />
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;"><br /></span></span>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;">Friday<br /><br />Focus<br />6mins EMOM<br />1 x P-Snatch 3 x OH squat<br /><br />Workout<br /><br />10,15,20,20,15,10<br />Wall Ball<span class="text_exposed_show" style="display: inline;"><br />Ring Dip<br />P-snatch (40/20)<br /><br />Core<br />TABATA<br />X over crunch</span></span></span><br />
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><br /></span></span></span>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;">Thursday<br /><br />Focus<br />EMOM x 5 mins<br />1 x clean 3 x front squat<br />(Choose a load you can clean from floor)<br /><br />Workout<br />"HELEN" 3 rounds for time 400m run<br />21 KB swings <span class="text_exposed_show" style="display: inline;"><br />12 pull ups<br /><br />Core<br />Lateral Heel taps<br />Prone cobra</span></span></span></span><br />
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><br /></span></span></span></span>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;">Wednesday<br /><br />Focus<br />1:1 (work:rest)<br />400m x 2 repeats<br /><br />Workout<br />EMOM 20 mins<br /><br />1st Min<span class="text_exposed_show" style="display: inline;"><br />2 x Power Clean + 1 x Jerk<br /><br />2nd Min<br />20 x Box jumps<br /><br />Core<br />Floor Crunch<br />TVA<br /><br />60/60 x 3</span></span></span></span></span><br />
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;">Tuesday<br /><br />Focus<br />Warm Ip movements for your long SPEED and POWER session!<br /><br />Workout<br /><br />20:40 x 8 rounds (32mins)<br />Lunge switch<br />Burpee DB press <span class="text_exposed_show" style="display: inline;"><br />Double Unders<br />DB / MB slam<br /><br />Core<br />Work a weakness or strength - Oly lift or gymnastic movement, core or stretch!! GET SOME!</span></span></span></span></span></span><br />
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><br /></span></span></span></span></span></span>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;">Monday<br /><br />Focus<br />HSPU practice<br />Warm up dead lift<br /><br />"Dianne"<br />21,15,9<br />Dead Lift (100/70kg)<br />HSPU<span class="text_exposed_show" style="display: inline;"><br /><br />Core<br />TABATA<br />Sit Ups</span></span></span></span></span></span></span><br />
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><br /></span></span></span></span></span></span></span>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><span class="text_exposed_show" style="display: inline;"><br /></span></span></span></span></span></span></span>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-80294447867080273882013-10-13T20:48:00.000+11:002013-10-13T20:48:02.160+11:0014.10.13 - 20.10.13<br />
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<span style="font-size: large;">Monday </span></h2>
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Focus</h2>
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<span style="font-size: x-small; font-weight: normal;">Find your 5rm DIP</span></h2>
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Perform 4 sets of 5 at that weight and on your 5th set complete MAX REPS.</div>
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Workout</h2>
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">AMRAP in 12 minutes</span><br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" /><br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" /><span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;"> 7 x Power Cleans</span><br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" /><span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">14 x KB Swings</span><br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" /><h2 style="background-color: #1d1c19; color: #dd7700; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 20px; margin: 0.5em 0px; position: relative;">
Core</h2>
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TVA </div>
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Hip Extension </div>
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<span style="font-size: large;">Tuesday</span></h2>
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<span style="font-size: medium;">Focus</span></h2>
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Pullups - EMOM for 10 minutes 5/8 or 10 depending on ability. </div>
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Work on your weakest one... bands, strict, rings... etc </div>
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Workout</h2>
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25/15/10</div>
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<br /></div>
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SA DB/KB Push Press</div>
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Box Jumps</div>
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Burpee</div>
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For time..</div>
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Core</h2>
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Russian Twist on SB</div>
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Prone Cobra</div>
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<span style="font-size: large;">Wednesday </span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CkijfbKGEdm3lPpn8AwB99G_psX-zAHSl7FiZjWvXW_KHg8mL3oIl-mZmG3mV63xEThSrvq84x4tqOuW2Qy4J1OarxTXUUQsi4N1NDFWeyZLdaMfnMD6Byud4mzCPxzd5YuJ-1tZ2-XP/s1600/photo-1.JPG" imageanchor="1" style="color: purple; margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CkijfbKGEdm3lPpn8AwB99G_psX-zAHSl7FiZjWvXW_KHg8mL3oIl-mZmG3mV63xEThSrvq84x4tqOuW2Qy4J1OarxTXUUQsi4N1NDFWeyZLdaMfnMD6Byud4mzCPxzd5YuJ-1tZ2-XP/s320/photo-1.JPG" style="border: none; position: relative;" width="320" /></a></div>
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Focus</h2>
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Emom for 8 minutes. 80% of 1rm x 2 reps</div>
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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! </div>
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<br /></div>
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Workout</h2>
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5/10/15/15/10/5 (30 min cutt off) </div>
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<br /></div>
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BB Snatch (light) </div>
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Tripel reps - Double Unders</div>
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V-sit ups</div>
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1st drive way run</div>
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Core</h2>
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SB Flutter Kicks</div>
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C's</div>
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<span style="font-size: large;">Thursday </span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjupyIJzihyphenhyphenx0j0E2Tca8eVwC7kRFrATFsyg7d530ylmHpzNFOUIUXhRHcs4iR6t3_zg9h5A9M2pQVeNfvmLamGJ7sFcwllW1TlaPaHdwsIqTF5g5rVNsr8nRO2zKebWEdFZ8crpy4_farN/s1600/HF+Timetable.jpg" imageanchor="1" style="color: purple; margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjupyIJzihyphenhyphenx0j0E2Tca8eVwC7kRFrATFsyg7d530ylmHpzNFOUIUXhRHcs4iR6t3_zg9h5A9M2pQVeNfvmLamGJ7sFcwllW1TlaPaHdwsIqTF5g5rVNsr8nRO2zKebWEdFZ8crpy4_farN/s320/HF+Timetable.jpg" style="border: none; position: relative;" width="320" /></a></div>
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<span style="font-size: medium;">Focus</span></h2>
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Deadlift/Pushup 30:30 x 5 (5 minutes) </div>
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<span style="font-size: medium;"><br /></span></div>
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Workout</h2>
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25:35 x 7 rounds (21 minutes) </div>
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<br /></div>
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T2B </div>
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Touch Jumps</div>
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KB SDHP</div>
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<br /></div>
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<br /></div>
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Core</h2>
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Foam Roll and Stretch </div>
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<br /></div>
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<br /></div>
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<span style="font-size: large;">Friday</span></h2>
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<span style="font-size: medium;">Focus</span></h2>
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Push Press: Work on technique. Not Strength today.</div>
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Emom - 10 reps x 6 rounds</div>
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Workout</h2>
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You go they go - 25 minute cut off</div>
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10 x SB Chest Press with DB/KB</div>
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10 Paces x Walking Lunges with Plates (Hold on to chest or Over head) </div>
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5 x Pull-up </div>
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Core</h2>
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">30/30/30 x 3 rounds</span><br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" /><br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" /><span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Plant</span><br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" /><span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Side Plank L</span><br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" /><span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Side Plank R</span>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-30461284186862227962013-10-07T22:42:00.000+11:002013-10-07T22:42:21.120+11:008.10.13 - 12.10.13<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Tuesday </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Focus </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">5min emom - add 2 reps every min on the min</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">-Push Press- </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Workout </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">10-1 </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Wall Ball</span><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br />Pull Up<br />DU's (double Reps)<br /><br />Core<br />Floor Crunch<br />TVA</span>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-85271086496776200802013-10-02T22:02:00.002+10:002013-10-02T22:02:34.217+10:0030.09.13 - 6.10.13<div class="separator" style="clear: both; text-align: center;">
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Monday </h2>
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Focus</div>
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EMOM - Snatch 10 minutes</div>
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Workout</div>
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25:35 x 8 rounds</div>
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HSPU</div>
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Deadball Slam</div>
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Situps</div>
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Core</div>
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LH Taps</div>
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TVA</div>
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<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-large;">Tuesday </span></span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsTb0z0P-G9vOdiQpkWMASsZ3Rk6pI7IBNOksZTanv3J_p6m6ihLbygIlp9Ymn6X-CZAP5voqKFoINRFqTXS0tXkAJLkZU8gjEFr-hmQjlPAvQ7hWVQnb88NbF2U7yU-OjLl3S90-d2B-0/s1600/IMG_6898.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsTb0z0P-G9vOdiQpkWMASsZ3Rk6pI7IBNOksZTanv3J_p6m6ihLbygIlp9Ymn6X-CZAP5voqKFoINRFqTXS0tXkAJLkZU8gjEFr-hmQjlPAvQ7hWVQnb88NbF2U7yU-OjLl3S90-d2B-0/s320/IMG_6898.JPG" width="320" /></a></div>
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<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><div style="text-align: center;">
Focus </div>
</span><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><div style="text-align: center;">
10min EMOM</div>
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3 x power OR squat Clean</div>
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Workout </div>
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25 min AMRAP</div>
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3 Power Cleans 45/65</div>
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20 pace lunge DB press </div>
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(alternate) </div>
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Core</div>
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Foam Roll & Stretch</div>
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-large;">Wednesday </span></span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbJPdf0MQxyenf7-4v3ZaHFxL8twPe-pNHrcICuw49DFKsotO0Kah5xs5owEqxfqrnrxTRMAwoDX1Cd3_TmU7vI2exf8c_AZsshiVTsb6yuRiNgvGmyFkd1aVlJDgUUmA6RTuBOQEzdsKF/s1600/IMG_5664.PNG" imageanchor="1" style="font-family: Times; line-height: normal; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbJPdf0MQxyenf7-4v3ZaHFxL8twPe-pNHrcICuw49DFKsotO0Kah5xs5owEqxfqrnrxTRMAwoDX1Cd3_TmU7vI2exf8c_AZsshiVTsb6yuRiNgvGmyFkd1aVlJDgUUmA6RTuBOQEzdsKF/s320/IMG_5664.PNG" width="180" /></a></div>
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<div style="text-align: center;">
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Focus</span></div>
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">OHS Practice! 15 minutes</span></div>
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Workout</span></div>
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span></div>
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">21/15/9 </span></div>
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<div style="text-align: center;">
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Trip DU's </span></div>
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Wall Ball</span></div>
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Pull-Ups</span></div>
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<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span></div>
<div style="text-align: center;">
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Core</span></div>
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<span style="color: #333333; font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="line-height: 18px;">SB Crunch </span></span></div>
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<span style="color: #333333; font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="line-height: 18px;">C's</span></span></div>
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<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;">Thursday</span><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;"> </span></div>
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<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Focus</span></div>
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</div>
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<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">30:30 - Band Sprints x 3</span></div>
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<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><div style="text-align: center;">
Workout </div>
</span><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><div style="text-align: center;">
4 rounds of (30min Cap) </div>
</span><div style="text-align: center;">
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span></div>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><div style="text-align: center;">
10 KB swings </div>
</span><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><div style="text-align: center;">
15 box jumps</div>
</span><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><div style="text-align: center;">
20 push ups</div>
</span><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><div style="text-align: center;">
400m run</div>
</span><span class="text_exposed_show" style="background-color: white; display: inline;"><div style="text-align: center;">
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span></div>
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><div style="text-align: center;">
Core </div>
</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><div style="text-align: center;">
Foam Roll / Tennis Ball</div>
</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><div style="text-align: center;">
Stretch</div>
</span></span>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-58001262241708191102013-10-02T21:53:00.001+10:002013-10-02T21:53:12.205+10:0023.09.13 - 29.09.13<br /><br />Sunday<br /><br />Focus <br />3/5 reps x Strict press<br />Learn movement or work in strength<br />(10 mins)<br /><br />Workout<br />30:30<br /><br />Lateral Plate Step Overs<br />WPG2OH <br />MB Slams<br /><br />7 rounds (21 minutes)<br /><br />Core <br />Foam Roll and Stretch <br />Make sure you get into tight tissue<br /><br /><br /><br /><br /><br /><br /><br />Saturday <br /><br />Focus <br />Foam Roll and Mobilise <br /><br />Partner Workout<br /><br />Person 1 completes - <br />5 MB Cleans<br />SB2SB sprint <br />Then person 2 completes - <br />5 MB Cleans<br />SB2SB sprint <br /><br />THEN we go inside for - <br />1 for 1 rope climb<br /><br />And repeat ^^^<br />25 min AMRAP <br /><br />Core <br />SB Pass throughs<br />Hip ext holds<br /><br /><br /><br /><br /><br /><br /><br />Friday<br /><br />Focus<br /><br />Dynamic warm up <br /><br />Workout<br /><br />10 to 1<br />KB Swings (16/24)<br />Push Press (30/50)<br />Burpees <br />K2E <br /><br />30min CAP<br /><br />Core<br /><br />Prone Cobra<br />MB rotations<br /><br /><br /><br /><br /><br /><br /><br />Thursday <br /><br />Focus<br />30:30 x 3<br />Turkish Get Up <br />(no rest between sides) <br /><br />"Elizabeth" <br />21,15,9 reps FOR TIME<br />Clean 60/40<br />Ring Dip<br /><br />Core <br />TVA <br />X over crunch<br /><br /><br /><br /><br /><br /><br /><br />Focus<br />10 mins to warm up and mobilise <br />(make sure you do something)<br /><br />Workout <br /><br />"Cindy"<br />20 min AMRAP<br /><br />5 pull ups <br />10 push ups<br />15 squats<br /><br />Core <br />Lateral Heel taps <br />Floor crunchShane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-46508573078951250202013-09-22T22:19:00.001+10:002013-09-22T22:19:53.874+10:0023/9/13 - 29/9/13<h2 style="text-align: center;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-large;">Monday</span></span></h2>
<h2 style="text-align: center;">
<br /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-large;"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDqK-cHeKlc-fEs768j8Mi47WQUQjTJfExcW6KxyiqxqZ80nAPWv-CikaJVYXuPpEN0TVwy0ivgmfyrYJMLrET3B9w_QUkzD3mlOXF8QWO_SfG-uArM3y6en5Px5WeXz-g72ucDVpWLg4o/s1600/IMG_6871.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDqK-cHeKlc-fEs768j8Mi47WQUQjTJfExcW6KxyiqxqZ80nAPWv-CikaJVYXuPpEN0TVwy0ivgmfyrYJMLrET3B9w_QUkzD3mlOXF8QWO_SfG-uArM3y6en5Px5WeXz-g72ucDVpWLg4o/s320/IMG_6871.JPG" width="320" /></a></div>
</span></span></h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span>
<br />
<h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Focus</span></h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">10 mins to warm up and mobilise </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">(make sure you do something)</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Workout </span></h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">"Cindy"</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">20 min AMRAP</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">5 pull ups </span><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br />10 push ups<br />15 squats<br /></span><h2>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Core </span></h2>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Lateral Heel taps<br />Floor crunch</span>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-28443892768436829062013-09-16T22:46:00.001+10:002013-09-16T22:48:06.713+10:0016.09.13 - 21.9.13<h2 style="text-align: center;">
Monday </h2>
<div>
Focus</div>
<div>
8 min EMOM</div>
<div>
<br /></div>
<div>
2 x Muscle Ups </div>
<div>
Or </div>
<div>
5 x C2B Pullups</div>
<div>
<br /></div>
<div>
Workout</div>
<div>
15 min Amrap </div>
<div>
<br /></div>
<div>
1 x Rope Climb</div>
<div>
7 x Front Sqt</div>
<div>
5 x HSPU </div>
<h2 style="text-align: center;">
Tuesday</h2>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihoSLyg08uv7olphOtKDfRAQioyBo4R7r8mQrw2d5owWBeWOucDjk6EcmfonHHHAl2MS6zCPl2aUjDA_XZZCYuT8z9u-TuaZbleofSeRNARgqKam3w3OLqswnxQ9fNSyJwGeuelEZ-Ghyp/s1600/IMG_5755.JPG"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihoSLyg08uv7olphOtKDfRAQioyBo4R7r8mQrw2d5owWBeWOucDjk6EcmfonHHHAl2MS6zCPl2aUjDA_XZZCYuT8z9u-TuaZbleofSeRNARgqKam3w3OLqswnxQ9fNSyJwGeuelEZ-Ghyp/s320/IMG_5755.JPG" /></a></div>
<br />
Focus<br />
20mins - work up to your 5rm push press then do 3 x 5 (3sets 5reps)<br />
<br />
Workout<br />
20:20 x 8 = 16mins<br />
(24 Intervals on timer)<br />
<br />
Burpees<br />
Double unders<br />
Plyo Push Up (hand release at top)<br />
<br />
Core<br />
SB Pass Throughs<br />
Prone Cobra<br />
<br />
<br />
<h2 style="text-align: center;">
Wednesday</h2>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgQoOVKsfwDHPcPRHEwPJ8lAhFdpcsK9Z2VanIIwRWEjR8Mb8PmVzDaSa2iSI9l7Bh8bHy7uraeZMafNOyic718v6EbYK_TFq20NntX3xe7kAvMjPWHwv7M8l37O9xRaLz1W-0ZWEnvGq5/s1600/IMG_5851.JPG"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgQoOVKsfwDHPcPRHEwPJ8lAhFdpcsK9Z2VanIIwRWEjR8Mb8PmVzDaSa2iSI9l7Bh8bHy7uraeZMafNOyic718v6EbYK_TFq20NntX3xe7kAvMjPWHwv7M8l37O9xRaLz1W-0ZWEnvGq5/s320/IMG_5851.JPG" /></a></div>
<br />
Focus<br />
Deadlift 5 sets of 5 (10 min cap) lift EVERY 2mins<br />
<br />
Workout<br />
20min AMRAP<br />
<br />
4 x Toes to Bar (k2e)<br />
12 x KB swing (challenging)<br />
16 x Lunge switch<br />
1st drive way run<br />
<br />
Core<br />
Floor crunch<br />
Lateral Heel Taps<br />
<br />
<br />
<br />
<h2>
<br /><div style="text-align: center;">
Thursday</div>
</h2>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8C0QHA1XTZVyj8NgnsYDS7StcHGWp_-G_LzUTWSWVhnYoI6jmGaQ_OZZXvyJL1uGO1n2gV_1f2WxfINw31oGcJJW5ixZNaFsEQfKSDNEzbrWI5OU7PZ0drz_qoAepDFZqPBNSuhHZoy6Y/s1600/IMG_5882.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8C0QHA1XTZVyj8NgnsYDS7StcHGWp_-G_LzUTWSWVhnYoI6jmGaQ_OZZXvyJL1uGO1n2gV_1f2WxfINw31oGcJJW5ixZNaFsEQfKSDNEzbrWI5OU7PZ0drz_qoAepDFZqPBNSuhHZoy6Y/s320/IMG_5882.jpg" /></a></div>
<br />
Focus<br />
20mins - warm up to your 5rm front squat then do 4 x 3 and on your 5th set MAX reps at this weight.<br />
<br />
Workout<br />
30:30 x 6 = 18mins<br />
<br />
SDHP KB or BB<br />
Muscle up (Ring Dips)<br />
Interval sprint or Row<br />
<br />
Core<br />
MB rotations<br />
TVA<br />
<br />
<br />
<h2 style="text-align: center;">
Friday</h2>
<br />
<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBBeiFLOvQBxqzn_6KcImpggtOSNn8pclXMV_WCAE_AgHnhlgy-9UsfqoniA24SWVnfJQxTgOGcTaxJ0cug0jFogADKlZQEaUYo3V5MDJM7uf4uE43pfV71Lw0lzp8DBVXa9ax91dMffCV/s1600/IMG_5980.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBBeiFLOvQBxqzn_6KcImpggtOSNn8pclXMV_WCAE_AgHnhlgy-9UsfqoniA24SWVnfJQxTgOGcTaxJ0cug0jFogADKlZQEaUYo3V5MDJM7uf4uE43pfV71Lw0lzp8DBVXa9ax91dMffCV/s320/IMG_5980.jpg" /></a></div>
<br />
Focus<br />
Rope Climb Practice or MU Practice (10 mins)<br />
<br />
Workout<br />
<br />
25,15,10,5 (FOR TIME)<br />
<div>
<br />
Hang Cleans (Power)<br />
Box Jump<br />
Wall ball<br />
<br />
Core<br />
Skipping rope<br />
<br />
<br />
<br />
<br />
<br />
<h2 style="text-align: center;">
Saturday </h2>
<br />
<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgQoOVKsfwDHPcPRHEwPJ8lAhFdpcsK9Z2VanIIwRWEjR8Mb8PmVzDaSa2iSI9l7Bh8bHy7uraeZMafNOyic718v6EbYK_TFq20NntX3xe7kAvMjPWHwv7M8l37O9xRaLz1W-0ZWEnvGq5/s1600/IMG_5851.JPG"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgQoOVKsfwDHPcPRHEwPJ8lAhFdpcsK9Z2VanIIwRWEjR8Mb8PmVzDaSa2iSI9l7Bh8bHy7uraeZMafNOyic718v6EbYK_TFq20NntX3xe7kAvMjPWHwv7M8l37O9xRaLz1W-0ZWEnvGq5/s320/IMG_5851.JPG" /></a></div>
<div>
<br /></div>
<div>
Focus</div>
Practice a Skill (get better at stuff...) 15 mins<br />
<br />
Workout<br />
<br />
12 min AMRAP<br />
<br />
10 x Dead Lifts (form over everything - not to heavy this is 10 reps!) </div>
<div>
20 x Deadball Slam/MB slam</div>
<div>
<br />
<br />
Core<br />
SB superman<br />
X over crunch</div>
Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-3416557585140905012013-09-08T21:43:00.000+10:002013-09-14T21:39:33.538+10:009.9.13 - 15.9.13<h2 style="text-align: center;">
Monday </h2>
<br />
<h2>
Focus</h2>
2 or 3 teams:<br />
<br />
Deadball over the shoulder - Left side/Right side<br />
<br />
3 rounds<br />
<h2>
Workout </h2>
<br />
18 min AMRAP<br />
<br />
10 SL Squats<br />
10 KB swings<br />
20 DU's<br />
<br />
<h2>
Core</h2>
SB Hip Flexor Stretch<br />
Glute 90/90<br />
2 mins each side<br />
<br />
<br />
<h2 style="text-align: center;">
<span style="font-size: x-large;">Tuesday</span></h2>
<br />
<h2>
Focus</h2>
7 min EMOM - 3 Reps of Push Press (NO racks)<br />
<h2>
Workout</h2>
<br />
Add a rep every minute on the minute of:<br />
<br />
Clean and Push Press (120 reps if you make the 15 min cap)<br />
<br />
15 min (if you miss a minute. Rest. Then work your way back down)<br />
<br />
Go as high as you can with what ever weight you pick<br />
Max Loads 50/30<br />
<br />
<h2>
Core</h2>
<div>
Hamstring WALL stretch </div>
<div>
Standing Quad Stretch</div>
<div>
<br /></div>
<h2>
<br />Wednesday </h2>
<h2>
Focus</h2>
<div>
<br /></div>
<h2>
Workout</h2>
<div>
10 rounds for TIME:</div>
<div>
<br /></div>
<div>
3 x MUP's/C2B/Pull-up/Horri </div>
<div>
6 x Box Jumps</div>
<div>
100m Sprints (1st Drive way) </div>
<div>
<br /></div>
<h2>
Core</h2>
<div>
Band Crab Walks</div>
<div>
Wall squat Stretch </div>
<div>
<br /></div>
<h2 style="text-align: center;">
<span style="font-size: x-large;">Thursday</span></h2>
<h2>
<br />Focus</h2>
<div>
Practice OHS focus on MOBILITY and POSITION - NOT LOAD</div>
<div>
(10 min CAP)</div>
<h2>
Workout</h2>
<div>
For time: </div>
<div>
<br /></div>
<div>
8 x Snatch (64 reps) </div>
<div>
16 x Pushup (128 reps) </div>
<div>
<br /></div>
<div>
8 rounds</div>
<div>
<br /></div>
<h2>
Core</h2>
<div>
Tennis Ball Shoulder/Spine</div>
<div>
Long Lie</div>
<div>
<br /></div>
<h2>
<div style="font-size: medium; font-weight: normal;">
</div>
</h2>
<h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-large;">Friday</span></span></h2>
<h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Focus </span></h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">3 x 200m runs, partner rows </span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">While you run Then swap.</span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">3 x through each OR 8min Cap</span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">(If more then 12 you we will run a group A and </span><i class="_4-k1 img sp_9lglf8 sx_386105" style="background-color: white; background-image: url(https://m-static.ak.fbcdn.net/rsrc.php/v2/yw/r/svhh826BLKd.png); background-position: 0px -1996px; background-repeat: no-repeat no-repeat; background-size: auto; color: #333333; display: inline-block; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; height: 16px; line-height: 18px; text-align: left; vertical-align: -3px; width: 16px;"></i><br />
<br />
<br />
<h2>
Workout</h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">20:20 x 10 = 20mins</span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Hang Power clean </span><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br />V - Sit up<br />MB / Dead Ball Slam</span><br />
<h2>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Core </span></h2>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">60/30<br />Wall Squat Holds</span><br />
<div style="font-size: medium; font-weight: normal;">
<br /></div>
<div style="font-size: medium; font-weight: normal;">
<br /></div>
<div style="font-size: medium; font-weight: normal;">
</div>
<h2 style="text-align: center;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-large;">Saturday</span></span></h2>
<h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Focus</span></h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Spend 10mins - </span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">foam rolling / mobility work</span><br />
<br />
<br />
<h2>
Workout</h2>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Partner workout </span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">25min AMRAP</span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">You Go they Go!!!!</span><br />
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br />1 rope climb or 5 B2S<br /><br />8 push press<br /><br />10 Burpee box jump<br />(do these 1 for 1)</span><br />
<h2>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Core </span></h2>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Hip Ext<br />Lateral heel taps</span><br />
<h2>
<div style="text-align: center;">
<span style="font-size: x-large;"><br /></span></div>
<div style="font-size: xx-large; text-align: center;">
<br /></div>
<div style="font-size: xx-large; text-align: center;">
Sunday </div>
<div style="font-size: xx-large; text-align: center;">
<br /></div>
<br /><span style="font-weight: normal;">Focus</span></h2>
<h2>
<span style="font-weight: normal;"><span style="font-size: small;">Dynamic warm up</span></span><br />
<div style="text-align: left;">
<span style="font-size: small;"><span style="font-weight: normal;"><br /></span></span></div>
</h2>
<h2>
<span style="font-size: large;">Workout</span></h2>
<div style="text-align: left;">
<span style="font-size: small;"><span style="font-weight: normal;">For Time</span></span></div>
<div style="text-align: left;">
<span style="font-size: small;"><span style="font-weight: normal;"><br /></span></span></div>
<div style="text-align: left;">
<span style="font-size: small;"><span style="font-weight: normal;">05 x Deadlifts (max loads 120/75) </span></span></div>
<div style="text-align: left;">
<span style="font-size: small;"><span style="font-weight: normal;">20 x Broad Jumps (outside) </span></span></div>
<div style="text-align: left;">
<span style="font-size: small;"><span style="font-weight: normal;">5 rounds </span></span></div>
<div style="text-align: left;">
<span style="font-size: small;"><span style="font-weight: normal;"><br /></span></span></div>
<div style="text-align: left;">
<span style="font-size: small;"><span style="font-weight: normal;">Then</span></span></div>
<div style="text-align: left;">
<span style="font-size: small;"><span style="font-weight: normal;"><br /></span></span></div>
<div style="text-align: left;">
<span style="font-size: small;"><span style="font-weight: normal;">400m Run</span></span></div>
<div style="text-align: left;">
<span style="font-size: large; font-weight: normal;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large; font-weight: normal;">Core</span></div>
<div style="font-size: medium; font-weight: normal;">
Calf on plate Stretch </div>
<div style="font-size: medium; font-weight: normal;">
2 min each side</div>
<div style="font-size: medium; font-weight: normal;">
<br /></div>
<div style="font-size: medium; font-weight: normal;">
Reverse Wrist stretch </div>
<div style="font-size: medium; font-weight: normal;">
2 min each side</div>
<div>
<br /></div>
<br />Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-61468066970671560522013-09-01T20:32:00.001+10:002013-09-03T12:17:59.468+10:002/09/2013 - 8/09/2013<h2 style="text-align: center;">
<span style="font-size: x-large;">Monday </span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Ybe5VTZqLNmwLZQ3xHv2p5jJQZJ-7F_cCbXNjDh7o9AeazepR0_QdncWK1kcMemsjiwuwFPfMAdLhQQxrX7eRAYWSYOAmB3_tlhSGIa69qRihKa86KZ2RreLdBlfNtjPY9KveqTg1yhw/s1600/IMG_5591.jpg" imageanchor="1" style="font-size: 24px; font-weight: bold; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Ybe5VTZqLNmwLZQ3xHv2p5jJQZJ-7F_cCbXNjDh7o9AeazepR0_QdncWK1kcMemsjiwuwFPfMAdLhQQxrX7eRAYWSYOAmB3_tlhSGIa69qRihKa86KZ2RreLdBlfNtjPY9KveqTg1yhw/s320/IMG_5591.jpg" width="240" /></a></div>
<div>
</div>
<br />
<h2>
Focus</h2>
5 min -<br />
Double Under Practice ( Try to get to the 100 club)<br />
<br />
<br />
<h2>
<br />Workout</h2>
<br />
10 min AMRAP (aim above 5 rounds)<br />
<br />
5 x BB Thrusters (max loads 40kgs/30kgs)<br />
5 x Burpees<br />
5 x Pullups<br />
<br />
3 min rest<br />
<br />
EMOM for 6 minutes<br />
<br />
8 Thrusters (40/30)<br />
<br />
<h2>
Core</h2>
Lateral Heel Tap<br />
Prone Cobra<br />
60/60 - 6 min<br />
<br />
<br />
<h2 style="text-align: center;">
<span style="font-size: x-large;">Tuesday</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz2lpD7a0hnALfQJ0foIly91mvdz9y9bS7Reo_isenUT_rTRGRMPTMn5I0hLpqRacYvEpbvb_GrFVQZx0QEeXLmdg3_F8RVhUEKfdFpH-H-RZRwstusP6kBcd1IKnrBkLc_YjnPM3EKpM7/s1600/IMG_5972.jpg" imageanchor="1" style="font-size: 24px; font-weight: bold; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz2lpD7a0hnALfQJ0foIly91mvdz9y9bS7Reo_isenUT_rTRGRMPTMn5I0hLpqRacYvEpbvb_GrFVQZx0QEeXLmdg3_F8RVhUEKfdFpH-H-RZRwstusP6kBcd1IKnrBkLc_YjnPM3EKpM7/s320/IMG_5972.jpg" width="298" /></a></div>
<div>
</div>
<br />
<h2>
Focus</h2>
<br />
12 - 9 - 6<br />
Push Press<br />
Sit - ups<br />
<br />
<h2>
Workout</h2>
<br />
AMRAP in 10 Mins<br />
<br />
Max Ply Push up<br />
1st Drive Way Medball Carry Sprint<br />
<br />
<h2>
Core</h2>
Hip extension Knee Flexion on SB<br />
Push Up Hold<br />
<br />
<br />
<br />
<h2 style="text-align: center;">
Wednesday</h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrIZLG7CEbKMf6NWgUkX6or259yVpKIoaI-2HR3YvlU6WhcaWCIPSXYJylNrWB2UkdnF25Guwi2bZFksJhfJjDaIOji5SmnPGCQd8hQceo4pVXZV7hXxB8jkbEX392THfYkYcSf62yof6/s1600/IMG_6606.JPG" imageanchor="1" style="font-size: 24px; font-weight: bold; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrIZLG7CEbKMf6NWgUkX6or259yVpKIoaI-2HR3YvlU6WhcaWCIPSXYJylNrWB2UkdnF25Guwi2bZFksJhfJjDaIOji5SmnPGCQd8hQceo4pVXZV7hXxB8jkbEX392THfYkYcSf62yof6/s320/IMG_6606.JPG" width="320" /></a></div>
<div>
</div>
<h2>
Focus</h2>
<br />
Tabata Burpees: Total number is your score<br />
<br />
<br />
<h2>
Workout</h2>
<br />
<span style="background-color: white; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 13px; line-height: 16px;">3 Clean Pulls</span><br />
<span style="background-color: white; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 13px; line-height: 16px;">3 Power Cleans</span><br />
<span style="background-color: white; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 13px; line-height: 16px;">3 Front Squats</span><br />
<br />
30 minutes work your way up in weight each successful round until you hit your max then hold your max for what ever time is left. <br />
<br />
<br />
<h2>
Core</h2>
Stretch and Foam Roll<br />
<br />
<h2 style="text-align: center;">
Thursday </h2>
<h2 style="text-align: center;">
<br /><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhioEUh7XVUuy6JV8qXEMsV21s-wgvNpHWfKaH_Go9HL3zF1iqHSX9G8j4JeDUV-OeRczJYQrfAt6meCWHpmYWBwy1L0dzI69mYcMYe84x-gRypR9qEZBwPo1p3QyKpXNamB1G9DZRC2ry6/s1600/IMG_6567.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhioEUh7XVUuy6JV8qXEMsV21s-wgvNpHWfKaH_Go9HL3zF1iqHSX9G8j4JeDUV-OeRczJYQrfAt6meCWHpmYWBwy1L0dzI69mYcMYe84x-gRypR9qEZBwPo1p3QyKpXNamB1G9DZRC2ry6/s320/IMG_6567.JPG" width="320" /></a></div>
</h2>
<h2>
Focus</h2>
<br />
EMOM 5 minutes - OHS - STAY LIGHT get TECHNIQUE! :)<br />
<br />
<h2>
Workout</h2>
<br />5 rounds for total time of:<br /><br />50 Double-Unders<br />15 Burpees (jump to a plate)<br />5 Power Cleans (85kgs/55kgs MAX LOADS)<br /><br /><br /><br /><h2>
Core</h2>
SB Crunch<br />
C's<br />
<br />
<br />
<br />
<br />Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-3415092830254726482013-08-27T20:37:00.000+10:002013-08-27T20:46:30.016+10:0026/8/13 - 1/8/13<br />
<br />
<h2 style="text-align: center;">
Monday</h2>
<br />
Focus <br />
<br />
Tabata 20:10 x 8 <br />
<br />
Air Squat <br />
<br />
(get warm for workout) <br />
<br />
<br />
<br />
<br />
Workout <br />
<br />
25min working clock - <br />
<br />
<br />
0-10mims = AMRAP<br />
5 x squat cleans<br />
20 double unders<br />
<br />
10-15mins = REST<br />
<br />
15-25mins = EMOM<br />
2 squat cleans<br />
10 double unders<br />
<br />
Core<br />
SB crunch<br />
C's<br />
<br />
<br />
<br />
<h2 style="text-align: center;">
Tuesday</h2>
<br />
Focus<br />
15mins to - learn the strict press, practice the strict press OR test your 3-5rm strict press.<br />
<br />
Workout<br />
20min AMRAP<br />
<br />
Max Push Ups<br />
SB2SB run <br />
Max knees to elbows<br />
SB2SB run<br />
<br />
(If busy in car park it will be 1st drive way)<br />
<br />
Total score is your Max's<br />
Push up's and K2E.<br />
<br />
Core<br />
TVA<br />
X over crunch<br />
<br />
<h2>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Wednesday</div>
</h2>
<br />
<br />
Focus<br />
<br />
8 Minute EMOM - Deadlifts<br />
3,5 or 10 reps<br />
<br />
Workout<br />
<br />
Complete 3 rounds:<br />
<br />
1 minute - Max Rep BB Push Press<br />
Rest 1 minute<br />
1 minute - Jumping Pull Ups (push AND pull to the bar)<br />
Rest 1 minute<br />
1 minute - Row for Calories (use the "units" button)<br />
Rest 1 minute<br />
1 minute - Max Rep Burpees<br />
*Rest 1 minute between rounds.<br />
<br />
Core<br />
<br />
Foam Roll/Stretch<br />
Pick a few spots and roll for 2 mins each side.<br />
<br />
<br />
<br />
<h2 style="text-align: center;">
Thursday</h2>
Foucs<br />
Rope Climb Technique (BRING A SOCK or SHIN PAD)<br />
<br />
<br />
Workout<br />
<br />
7 rounds for time:<br />
<br />
7 Box Jumps<br />
7 Snatch<br />
<br />
<br />
Core<br />
SB Crawl or jack Knife<br />
Hip Ext Holds.Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-19826515855057315872013-08-19T22:34:00.003+10:002013-08-19T22:34:50.224+10:0019.08.13 - 25.08.13<h3 style="text-align: center;">
<span style="font-size: x-large;">Monday</span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrxKFTfpFfWI876ZOHjG6WVRcvB3nf3CAKdI-WjMKM1PhHL26MIRAdeOT0e7Msnb6jYjs6i85zQqoIguORuLU1LOC_q5yQ9Zx45TwPnt-rrATwnRXafm4Chjp829-JMcxdAuKlOfxyMdmE/s1600/IMG_5647.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrxKFTfpFfWI876ZOHjG6WVRcvB3nf3CAKdI-WjMKM1PhHL26MIRAdeOT0e7Msnb6jYjs6i85zQqoIguORuLU1LOC_q5yQ9Zx45TwPnt-rrATwnRXafm4Chjp829-JMcxdAuKlOfxyMdmE/s320/IMG_5647.PNG" width="180" /></a></div>
<div>
</div>
<div>
<br />Focus<br />Front Squats <br />3 x 4rm<br />4th at max reps<br /><br />Workout<br /><br />15 x Squat Press<br /><br />15 x Pushups<br /><br />5 Rounds</div>
<div>
<br />Core<br /><br />Waiters holds<br /><br />Pushup holds<br /><br /><br /><h3 style="text-align: center;">
<span style="font-size: x-large;">Tuesday</span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuZ775Ewdd81kkqldQnVVFR5nqFKkPSXJGRHqu6AwhNpl5KcgDspkaGg9_XPfL_amUzEUPjTI0rWv5h9cMAIP_9M7XDVdwhhiQa9BV3F977AKcRdQziTCQ4rWckSvuFILSlMMDT5O5eQvs/s1600/IMG_5179.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuZ775Ewdd81kkqldQnVVFR5nqFKkPSXJGRHqu6AwhNpl5KcgDspkaGg9_XPfL_amUzEUPjTI0rWv5h9cMAIP_9M7XDVdwhhiQa9BV3F977AKcRdQziTCQ4rWckSvuFILSlMMDT5O5eQvs/s320/IMG_5179.JPG" width="320" /></a></div>
<div>
</div>
<br />Focus<br />400m Run or Row - testing <br />1:1 work rest ratio x 3 <br />Record your fasted time<br /><br />Workout<br />20:20 x 10 = 20mins <br />(30 x 20:20 intervals on timer)<br /><br />Double Under <br />WPGOH<br />Horri Pull <br /><br />Core <br />Floor Crunch <br />Prone Cobra<br /><br /><br /><h3 style="text-align: center;">
<span style="font-size: x-large;">Wednesday </span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsJP1_kYBvBDBGCnKKkG8vuu3yO7uWV8sULRnW6fcvpo4MgyDzwN3WwpYGGf15Br1GZJw2OeFEzX4_JXws8RIavSWWcEdPYx37JrRdSJzpLUN9n7dsPAQps16puNaPFdddBUU_LkkR1Bwo/s1600/IMG_5851.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsJP1_kYBvBDBGCnKKkG8vuu3yO7uWV8sULRnW6fcvpo4MgyDzwN3WwpYGGf15Br1GZJw2OeFEzX4_JXws8RIavSWWcEdPYx37JrRdSJzpLUN9n7dsPAQps16puNaPFdddBUU_LkkR1Bwo/s320/IMG_5851.JPG" width="320" /></a></div>
<div>
</div>
<br />Focus <br />5min EMOM<br />1 Power snatch <br />1 Over head Squat<br /><br />Workout <br />10 rounds of <br />(clock set 10 x 45:45)<br /><br />45secs to complete <br />5 dead lifts <br />8 Burpees <br />Then Rest 45secs <br /><br />NOTE if you finish the 13 reps before the 45sec work phase is up just REST extra..You should need it!! <br /><br />Core <br />MB rotations <br />Hip Ext<br /></div>
<h3>
<div style="text-align: center;">
<span style="font-size: x-large;">Thursday</span></div>
<div style="text-align: center;">
<span style="font-size: x-large;"><br /></span></div>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGzuKoRT9RwNAXFesQ-qlFxulYpDu9DlXbCV_Zbse-WD1R0Ge0uR1m2dpCYQQyVEgedTEh6gsKibYXR6mOjJieCUL9IuygwCBYGTME8V4y_Isf-C1MO_LYhEmw8ojJPcAASndGqYpO2PUI/s1600/199010_546990538686373_1219217625_n.jpg" imageanchor="1" style="font-size: medium; font-weight: normal; margin-left: 1em; margin-right: 1em;"><img border="0" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGzuKoRT9RwNAXFesQ-qlFxulYpDu9DlXbCV_Zbse-WD1R0Ge0uR1m2dpCYQQyVEgedTEh6gsKibYXR6mOjJieCUL9IuygwCBYGTME8V4y_Isf-C1MO_LYhEmw8ojJPcAASndGqYpO2PUI/s320/199010_546990538686373_1219217625_n.jpg" width="320" /></a></div>
</h3>
<br />Focus<br />8min EMOM <br />5 hang cleans - pick a weight that challenges you<br /><br />Workout <br />20.15.10 - For Time<br />Wall ball <br />KB swing <br />Knees 2 Elbows <br /><br />Core<br />TVA <br />x over crunchShane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-41901070041340510452013-08-11T22:49:00.001+10:002013-08-17T12:09:51.709+10:0012/8/13 18/8/13<h3 style="text-align: center;">
<span style="font-size: x-large;">Monday </span></h3>
<br />
Focus <br />
18mins to do - <br />
5 x 3 Back Squat <br />
(5 sets x 3 reps)<br />
<br />
Workout<br />
<br />
4 rounds<br />
20 x Wall Ball <br />
20 x V sit up <br />
60x Double Unders<br />
For Time<br />
<br />
Core <br />
Plank <br />
Prone Cobra<br />
<br />
<br />
<h3 style="text-align: center;">
<span style="font-size: x-large;">Tuesday </span></h3>
<br />
Focus<br />
15 mins - OH Squat Practice use MB or Crates if needed... 3rm, 5rm, 10rm or just Dow!<br />
<br />
Workout <br />
<br />
15min AMRAP<br />
5 Burpee pull ups<br />
10 KB swings <br />
15 Push Ups <br />
(hardest level for you)<br />
<br />
Core <br />
Leg raise off bar <br />
C's<br />
<br />
<h3 style="text-align: center;">
<span style="font-size: x-large;">Wednesday </span></h3>
<br />
Focus<br />
Tabata - 20:10 x 8 <br />
ROW & MB Slam<br />
<br />
Workout <br />
10 x Rounds = 20mins<br />
Odds and Evens <br />
<br />
1st Min - 1 Clean 2 Jerks<br />
2nd Min - 15 box Jumps <br />
<br />
(split or push for jerks)<br />
<br />
Core <br />
3 point heel taps<br />
<br />
<br />
<h3 style="text-align: center;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-large;">Thursday </span></span></h3>
<br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Focus </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">45seconds of Max Effort Pull ups</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Then go for a SB2SB run</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">x 3 rounds </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">(as a team run together 45sec clock will start once everyone is back on the bars)</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Workout </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br />20:40 x 8 = 24mins<br />Hang Power Snatch<br />Air Squat<br />Rope shakes<br /><br />(record reps)<br /><br />Core<br />30:30:30<br />Plank - front<br />Plank - side left<br />Plank - side right</span><br />
<br />
<br />
<h3 style="text-align: center;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-large;">Friday </span></span></h3>
<br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Focus</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Warm up movements well of workout - workout may take a while, chip away at it!!</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Workout </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">10-1 - Gauntlet </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">DEAD LIFT </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">10 reps each round of</span><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br />RING DIP<br /><br />NOTE: BB Deadlift weight starts 35kg up to 80kg anything lighter use KB work your way up or start heavy and stay there for the 10-1.<br /><br />Core<br />60:60 x 3<br />Floor crunch<br />Floor superman</span><br />
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span>
<br />
<h3 style="text-align: center;">
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-large;">Saturday (TEAMS) </span></span></h3>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br />Focus<br />Group 400m Jog - WARM UP WORKOUT MOVEMENTS.<br /><br />Workout<br /><br />Groups of 3<br /><br />400m Rope carry all 3 on rope!!!<span class="text_exposed_show" style="display: inline;"><br /><br />THEN between 3 of you complete -<br />125 Shoulder to overhead<br />120 MB squats passes<br />115 KB swings<br />110 Burpees<br />105 V sit ups<br />100 Pull Ups<br /><br />All at the HARDEST levels for you!!<br /><br />All 3 together finish with -<br />200m Walking Low Lunge.<br /><br />Note : Only 1 of you working at a time, if your not working your holding a 10kg/20kg plate. (2 plates per team)<br /><br />Core<br />Foam Roll / Hip Flex Stretch / Wall stretches</span></span><br />
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span class="text_exposed_show" style="display: inline;"><br /></span></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwf5XyjyazgzFet-ybCa088IHhlOTxgOBHyoWSZI4tQx7iL7_GhDYES5u_pK3Q-uXa9Qr7fq8WF5vABuPdxGJ4DZfDTfhpF8n46mVYaioeVkWLcxiMjq0pKORxve8_QfWyv3rLLHvAB5zU/s640/blogger-image--1397027991.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwf5XyjyazgzFet-ybCa088IHhlOTxgOBHyoWSZI4tQx7iL7_GhDYES5u_pK3Q-uXa9Qr7fq8WF5vABuPdxGJ4DZfDTfhpF8n46mVYaioeVkWLcxiMjq0pKORxve8_QfWyv3rLLHvAB5zU/s640/blogger-image--1397027991.jpg" /></a></div>
Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-28759515805875376902013-08-04T22:20:00.001+10:002013-08-10T20:03:30.290+10:00Monday 5.8.13<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Monday </span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6NcL9oCk18vloq_Rjhx9hXP0sd-F-UFamRBkuTHzc9MpXR9SREKOHmjvpPBTgZi3FHkJMty3i4lji68OcxbIYs1QpZ9xOlEV4NDE32lbYXngQKV8Rns0irrEnb8Ql8u8q8_dDiduAx3DV/s1600/IMG_4951.jpg" imageanchor="1" style="font-size: 24px; font-weight: bold; margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6NcL9oCk18vloq_Rjhx9hXP0sd-F-UFamRBkuTHzc9MpXR9SREKOHmjvpPBTgZi3FHkJMty3i4lji68OcxbIYs1QpZ9xOlEV4NDE32lbYXngQKV8Rns0irrEnb8Ql8u8q8_dDiduAx3DV/s320/IMG_4951.jpg" width="320" /></span></a></div>
<div>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Focus</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Front Squat 5 x 5 (last set Max Reps)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">(This warms up the squatting motion and the front squat position of the clean)</span><br />
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><br />Workout</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Death by Clean and Jerk (12 minute Cap)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Max Loads for Men - 40kgs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
Max Loads for Women - 25kgs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
<i><b>(Training Note: This is a VERY HARD workout. You can use a PVC pipe or even the BAR and get a MASSIVE workout... unless you have mastered mechanics of this lift and consistency then you should only think about adding load... )</b></i></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Core</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">SB Prone CobraCrab Walks (with or without bands)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
60/60</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
HAPPY BIRTHDAY ADAM, I hope you enjoy your birthday wish!!! (the workout)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
<br />
</span><br />
<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Tuesday</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPLqzRi3_rCuZIJurekRU-hYfVomu3sNN-ikIMEy08h9t-AfQAOPHO1-eWVHxVVNb2KKtyI1LF-do8IwrVscufAFRJWBB2XlOBemHT7Azs5wU7gjJp-YN3f3_eExeIsWqC5gKVMDsrs6IW/s1600/IMG_4971.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPLqzRi3_rCuZIJurekRU-hYfVomu3sNN-ikIMEy08h9t-AfQAOPHO1-eWVHxVVNb2KKtyI1LF-do8IwrVscufAFRJWBB2XlOBemHT7Azs5wU7gjJp-YN3f3_eExeIsWqC5gKVMDsrs6IW/s320/IMG_4971.JPG" width="320" /></span></a></div>
<div>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Focus</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
<i>GYMNASTIC STRENGTH (YOUR BODY IS YOUR WEIGHT) </i></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
SB Pike or Super man to pike ON FLOOR for anyone not able to do them on the swissball</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
Pushup Holds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
30:30 X 5</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
<br />
</span><br />
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Workout</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">30/20/10</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Ring Dips</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Wall Ball (10 and 9 foot targets)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1st Drive way SPRINT</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
For time</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Core</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">SB 360's</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Squat Holds On Wall.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
<br />
<br />
</span><br />
<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Wednesday</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh64qmgHo0KykD15JBbD_5tERVzVjmJMsqSI411ItyLhu0UmZJOu-M4J_2hzEclEHHjeq17LY2q3iMMtcS7NxoqdH1rnq_BwtFYTJR30XnQzPxDPEHVremw-QNXCG7WyCw84rOFFZmSGj8o/s1600/IMG_4930.jpg" imageanchor="1" style="background-color: white; font-size: 21px; font-weight: bold; line-height: 18px; margin-left: 1em; margin-right: 1em; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh64qmgHo0KykD15JBbD_5tERVzVjmJMsqSI411ItyLhu0UmZJOu-M4J_2hzEclEHHjeq17LY2q3iMMtcS7NxoqdH1rnq_BwtFYTJR30XnQzPxDPEHVremw-QNXCG7WyCw84rOFFZmSGj8o/s320/IMG_4930.jpg" width="235" /></span></a></div>
<div>
</div>
<div style="background-color: white; color: #141823; font-size: 14px; line-height: 18px; margin-bottom: 6px; margin-top: 6px; text-align: left;">
</div>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Focus </span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Strict Press</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">15 mins ONLY</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3RM - do 3 x 3</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">(use racks partner up if needed - spot each other)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;"> Workout </span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><br />EMOM x 10 round = 20mins<br /><br /><br />1st min - 5 dead lifts<br /><br />2nd min - 7 Strict Pull ups<br /><br />(hardest version for you, use weight or do more reps if BW isn't challenging enough)<br /><br /> </span><br />
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;"> Core </span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><br />Floor Crunch<br /><br />Floor or SB Supermans</span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Thursday</span></h2>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglTURZNRqrAN-Jrfu542Zto7J4ef29CaYubXZ6fGlmV9gqMTEhIrAHKOSrhHUXoBTSwA_KI4P_kKCSow1bUqTtaLQZVfbCiiAlHHNBKvdM05a-PriQOAJryf_EIbCDtIAPL5ZgEKM9vsaH/s1600/IMG_5977.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglTURZNRqrAN-Jrfu542Zto7J4ef29CaYubXZ6fGlmV9gqMTEhIrAHKOSrhHUXoBTSwA_KI4P_kKCSow1bUqTtaLQZVfbCiiAlHHNBKvdM05a-PriQOAJryf_EIbCDtIAPL5ZgEKM9vsaH/s400/IMG_5977.jpg" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Special K and Big AG doing some knees to elbows!</span></td></tr>
</tbody></table>
<div>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Focus </span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">12mins of Snatch Practice - work on your lift with a Dow, BB or go</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">For a PB - 3RM, 5RM or 10RM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Workout </span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Speed and Power</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">20:20 x 10 rounds = 20mins</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">KB swing</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Burpees</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Double Unders</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">(20:20 x 30 on interval clock)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Core </span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">V sit holds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Hip ext holds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Friday</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi54glbkGPKo-_4LG7bYuLd_QgpNvLJCifFeEj247iGY7liwuv7mCvBW1MqJWyKsbaEbSMTV8wjDwHKUjQGelghKfERp_DupVsw-_YCa6sTAg2kag3LdB9xgjov1wyE36lIgv3JY7bVFndd/s1600/IMG_5639.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi54glbkGPKo-_4LG7bYuLd_QgpNvLJCifFeEj247iGY7liwuv7mCvBW1MqJWyKsbaEbSMTV8wjDwHKUjQGelghKfERp_DupVsw-_YCa6sTAg2kag3LdB9xgjov1wyE36lIgv3JY7bVFndd/s320/IMG_5639.JPG" width="320" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Focus </span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">8min EMOM odds and evens</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5 HSPU / Or 30 sec holds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 BB SDHP (NOT heavy - Nothing over 50kgs/35kgs)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Workout </span></h2>
<b><span style="font-family: Arial, Helvetica, sans-serif;">10,8,6,4,2</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Thruster (5rm rough weight)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><span style="font-family: Arial, Helvetica, sans-serif;">50,40,30,20,10</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Single Leg Step Up (no box jumps) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">You can alternate legs, so 25 each leg is fine.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">For Time</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">
Core </span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Skipping Rope</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<h2>
<span style="background-color: white; color: #333333; line-height: 18px; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Saturday</span></span></h2>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;">Focus</span></span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;">Warm Up movements of workout.</span><br style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;" /></span><h2>
<span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">Workout</span></span></h2>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-size: 13px; line-height: 18px; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">Partner Up - Chipper<br /><br />2km row (interchange with your buddy every 300m)<br />Then<br />200m BB Farmers Carry<br />Then<br />50 Pull Up (between you)<br />Then<br />50 P/Cleans (between you)<br />AND Then finish with<br />50 Buddy MB sit ups<br /></span></span><h2>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-size: 13px; line-height: 18px; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">Core </span></span></h2>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-size: 13px; line-height: 18px; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">Foam Roll / Stretch</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><br /></span></div>
<span style="font-size: x-large;"><div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">Sunday</span></div>
</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Focus</span></h2>
Rope Climb technique.<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Workout</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">**1 minute on all stations continuous clock**</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">1. Row for calories</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. Push Press</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3.T.J's</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. REST </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">5 rounds (20 min)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">TOTAL SCORE on all 4 rounds. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Core</span></h2>
<span style="font-family: Times, Times New Roman, serif;">Foam Roll and Stretch - Spend TIME working your body out and getting ready for the week ahead. </span>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com2tag:blogger.com,1999:blog-9172193410983286982.post-91830355801603151862013-08-03T21:08:00.001+10:002013-08-03T21:08:37.275+10:004/8/13Sunday <br />
<br />
Focus<br />
As a GROUP run/jog to the end of street <br />
(up to andrews rd) and back..arms linked :) <br />
THEN Mobilise and Warm up movements of workout well. <br />
<br />
5 rounds of - <br />
12 Burpees (fast)<br />
8 Thrusters (25/40)<br />
20m Broad Jump (outside)<br />
FOR TIME <br />
<br />
Core<br />
2mins<br />
Long Lie <br />
(bring your roller of you have one)<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimx6Ih0vO6pa6S4_JdTEL2LFhw5Lj-YT1DsmyWOSWCAq4ycbi2cKj-hmH0ruBEcHFndbfQCV5wEU80zjmfC13lMIWEB3uufHrhukMo3N46P3NdZQytW6Fw3SxO7em4E05dqKgvKnipFwsU/s640/blogger-image--1567820391.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimx6Ih0vO6pa6S4_JdTEL2LFhw5Lj-YT1DsmyWOSWCAq4ycbi2cKj-hmH0ruBEcHFndbfQCV5wEU80zjmfC13lMIWEB3uufHrhukMo3N46P3NdZQytW6Fw3SxO7em4E05dqKgvKnipFwsU/s640/blogger-image--1567820391.jpg" /></a></div>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-13446273848356395402013-07-28T22:42:00.001+10:002013-07-28T22:47:38.203+10:0029.7.13 - 4.8.13<h2 style="text-align: center;">
<span style="font-size: x-large;">Monday </span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0uqhY1G4Dl_fNPHrZ1zgjJQGCA13qre8p9g3Hx3aP14KHxPiFSuawNbtMSUqrDohaYFa_JE20zpmKSWDGsHrzbI_1b9Z4k02iUaDI4D6TLrNzufiLAbxedGlDhBsYt6QQGYvEFftqCXXS/s1600/IMG_6094.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0uqhY1G4Dl_fNPHrZ1zgjJQGCA13qre8p9g3Hx3aP14KHxPiFSuawNbtMSUqrDohaYFa_JE20zpmKSWDGsHrzbI_1b9Z4k02iUaDI4D6TLrNzufiLAbxedGlDhBsYt6QQGYvEFftqCXXS/s320/IMG_6094.jpg" width="192" /></a></div>
<div>
</div>
<h2>
Focus</h2>
<h2>
<span style="font-size: small; font-weight: normal;">Find your 5rm DIP</span></h2>
<div>
Perform 4 sets of 5 at that weight and on your 5th set complete MAX REPS.</div>
<br />
<h2>
Workout</h2>
AMRAP in 12 minutes<br />
<br />
7 x Power Cleans<br />
14 x KB Swings<br />
<h2>
Core</h2>
<div>
TVA </div>
<div>
Hip Extension </div>
<h2 style="text-align: center;">
<span style="font-size: x-large;">Tuesday</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9WNU8j5SyMmyYJosM_61-pRcj57tNCJZcKp_d6wuVDHbqT5ekzrQ0lNuVcJpbAUv3SHXzFRJST3bGZ2zPR2RTDLFbBOpAUMGemizKx0-sNHlCrd_tYepUG4a3xQI10iZ71bsX5f589b1Z/s1600/Fiona+results+photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9WNU8j5SyMmyYJosM_61-pRcj57tNCJZcKp_d6wuVDHbqT5ekzrQ0lNuVcJpbAUv3SHXzFRJST3bGZ2zPR2RTDLFbBOpAUMGemizKx0-sNHlCrd_tYepUG4a3xQI10iZ71bsX5f589b1Z/s320/Fiona+results+photo.JPG" width="320" /></a></div>
<div>
</div>
<div>
<span style="font-size: x-large;"><br /></span></div>
<h2>
<span style="font-size: large;">Focus</span></h2>
<div>
Pullups - EMOM for 10 minutes 5/8 or 10 depending on ability. </div>
<div>
Work on your weakest one... bands, strict, rings... etc </div>
<div>
<br /></div>
<h2>
Workout</h2>
<div>
25/15/10</div>
<div>
<br /></div>
<div>
SA DB/KB Push Press</div>
<div>
Box Jumps</div>
<div>
Burpee</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
</div>
<div>
For time..</div>
<h2>
Core</h2>
<div>
Russian Twist on SB</div>
<div>
Prone Cobra</div>
<div>
<br /></div>
<h2 style="text-align: center;">
<span style="font-size: x-large;">Wednesday </span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CkijfbKGEdm3lPpn8AwB99G_psX-zAHSl7FiZjWvXW_KHg8mL3oIl-mZmG3mV63xEThSrvq84x4tqOuW2Qy4J1OarxTXUUQsi4N1NDFWeyZLdaMfnMD6Byud4mzCPxzd5YuJ-1tZ2-XP/s1600/photo-1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CkijfbKGEdm3lPpn8AwB99G_psX-zAHSl7FiZjWvXW_KHg8mL3oIl-mZmG3mV63xEThSrvq84x4tqOuW2Qy4J1OarxTXUUQsi4N1NDFWeyZLdaMfnMD6Byud4mzCPxzd5YuJ-1tZ2-XP/s320/photo-1.JPG" width="320" /></a></div>
<div>
</div>
<div>
<br /></div>
<h2>
Focus</h2>
<div>
Emom for 8 minutes. 80% of 1rm x 2 reps</div>
<div>
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! </div>
<div>
<br /></div>
<h2>
Workout</h2>
<div>
5/10/15/15/10/5 (30 min cutt off) </div>
<div>
<br /></div>
<div>
BB Snatch (light) </div>
<div>
Tripel reps - Double Unders</div>
<div>
V-sit ups</div>
<div>
1st drive way run</div>
<div>
<br /></div>
<h2>
Core</h2>
<div>
SB Flutter Kicks</div>
<div>
C's</div>
<div>
<br /></div>
<h2 style="text-align: center;">
<span style="font-size: x-large;">Thursday </span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjupyIJzihyphenhyphenx0j0E2Tca8eVwC7kRFrATFsyg7d530ylmHpzNFOUIUXhRHcs4iR6t3_zg9h5A9M2pQVeNfvmLamGJ7sFcwllW1TlaPaHdwsIqTF5g5rVNsr8nRO2zKebWEdFZ8crpy4_farN/s1600/HF+Timetable.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjupyIJzihyphenhyphenx0j0E2Tca8eVwC7kRFrATFsyg7d530ylmHpzNFOUIUXhRHcs4iR6t3_zg9h5A9M2pQVeNfvmLamGJ7sFcwllW1TlaPaHdwsIqTF5g5rVNsr8nRO2zKebWEdFZ8crpy4_farN/s320/HF+Timetable.jpg" width="320" /></a></div>
<div>
</div>
<div>
<span style="font-size: x-large;"><br /></span></div>
<h2>
<span style="font-size: large;">Focus</span></h2>
<div>
Deadlift/Pushup 30:30 x 5 (5 minutes) </div>
<div>
<span style="font-size: large;"><br /></span></div>
<h2>
Workout</h2>
<div>
25:35 x 7 rounds (21 minutes) </div>
<div>
<br /></div>
<div>
T2B </div>
<div>
Touch Jumps</div>
<div>
KB SDHP</div>
<div>
<br /></div>
<div>
<br /></div>
<h2>
Core</h2>
<div>
Foam Roll and Stretch </div>
<div>
<br /></div>
<div>
<br /></div>
<h2 style="text-align: center;">
<span style="font-size: x-large;">Friday</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMV1GhMcS9mGlZSpDhhI0eew_IozRc0bfhZPbzo5a8CpHu_D-w1CHexQEjeI_bLQawb8tovxT4U3lwqeJWfH_IEUErCovCNgsaZgqE8RalZ42bfAphvdanLLxK8HvsVWs9KDullfDhGTdO/s1600/MAYABEFOREAFTER.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMV1GhMcS9mGlZSpDhhI0eew_IozRc0bfhZPbzo5a8CpHu_D-w1CHexQEjeI_bLQawb8tovxT4U3lwqeJWfH_IEUErCovCNgsaZgqE8RalZ42bfAphvdanLLxK8HvsVWs9KDullfDhGTdO/s320/MAYABEFOREAFTER.JPG" width="320" /></a></div>
<div>
</div>
<div>
<span style="font-size: x-large;"><br /></span></div>
<h2>
<span style="font-size: large;">Focus</span></h2>
<div>
Push Press: Work on technique. Not Strength today.</div>
<div>
Emom - 10 reps x 6 rounds</div>
<div>
<span style="font-size: large;"><br /></span></div>
<h2>
Workout</h2>
<div>
You go they go - 25 minute cut off</div>
<div>
<br /></div>
<div>
10 x SB Chest Press with DB/KB</div>
<div>
10 Paces x Walking Lunges with Plates (Hold on to chest or Over head) </div>
<div>
5 x Pull-up </div>
<div>
<br /></div>
<h2>
Core</h2>
30/30/30 x 3 rounds<br />
<br />
Plant<br />
Side Plank L<br />
Side Plank R<br />
<br />Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-57598096498744114122013-07-26T20:14:00.001+10:002013-07-26T20:14:31.009+10:0027.7.13 - 28.7.13<br />
Saturday <br />
<br />
Focus <br />
1 minute loading - 30sec Rest x 5<br />
Walking Lunge (stay low)<br />
(Load up If form allows)<br />
<br />
Workout<br />
20:40 x 8 = 24mins <br />
KB swing <br />
Rope Shakes<br />
V-sit ups<br />
<br />
Core <br />
Foam Roll / Stretch<br />
<br />
<br />
Sunday <br />
<br />
Focus - <br />
EMOM - 8 mins<br />
3 x Clean & Split Jerk - weight that feels right for you! <br />
<br />
Workout <br />
Unilateral Training <br />
<br />
30:30:30:30 NO REST x 8 <br />
1 Arm Clean and press or Snatch <br />
1 Arm horri Pull <br />
1 leg Box squat (top of box)<br />
<br />
(24minutes continuous)<br />
<br />
Core<br />
60:60 x 3<br />
Plank <br />
Hip Ext Hold<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIwDxX12kZnh13wbs53ZZVO-fBSVaLW-imZhPyP7x7nZ2OQlVmZlVKH6V0RJFNt6S5JAKhvd8Vg0tqTAwK2kVO4CIwejYsvrq4vwqw2FH6dc_Z-UQJxYNZ2f99wMAUowPTw253kVD5jlN0/s640/blogger-image-1790647978.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIwDxX12kZnh13wbs53ZZVO-fBSVaLW-imZhPyP7x7nZ2OQlVmZlVKH6V0RJFNt6S5JAKhvd8Vg0tqTAwK2kVO4CIwejYsvrq4vwqw2FH6dc_Z-UQJxYNZ2f99wMAUowPTw253kVD5jlN0/s640/blogger-image-1790647978.jpg" /></a></div>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-52220156232811212112013-07-21T18:25:00.002+10:002013-07-21T18:29:39.526+10:0022.7.13 - 28.7.13<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<h3 style="text-align: center;">
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><span style="font-size: x-large;">Monday</span></span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihoSLyg08uv7olphOtKDfRAQioyBo4R7r8mQrw2d5owWBeWOucDjk6EcmfonHHHAl2MS6zCPl2aUjDA_XZZCYuT8z9u-TuaZbleofSeRNARgqKam3w3OLqswnxQ9fNSyJwGeuelEZ-Ghyp/s1600/IMG_5755.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihoSLyg08uv7olphOtKDfRAQioyBo4R7r8mQrw2d5owWBeWOucDjk6EcmfonHHHAl2MS6zCPl2aUjDA_XZZCYuT8z9u-TuaZbleofSeRNARgqKam3w3OLqswnxQ9fNSyJwGeuelEZ-Ghyp/s320/IMG_5755.JPG" width="320" /></a></div>
<div>
</div>
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Focus</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">20mins - work up to your 5rm push press then do 3 x 5 (3sets 5reps)</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Workout</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">20:20 x 8 = 16mins</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">(24 Intervals on timer)</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Burpees</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Double unders</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Plyo push up</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Core</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">V sit hold</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Hip ext hold</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<h3 style="text-align: center;">
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><span style="font-size: x-large;">Tuesday</span></span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgQoOVKsfwDHPcPRHEwPJ8lAhFdpcsK9Z2VanIIwRWEjR8Mb8PmVzDaSa2iSI9l7Bh8bHy7uraeZMafNOyic718v6EbYK_TFq20NntX3xe7kAvMjPWHwv7M8l37O9xRaLz1W-0ZWEnvGq5/s1600/IMG_5851.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgQoOVKsfwDHPcPRHEwPJ8lAhFdpcsK9Z2VanIIwRWEjR8Mb8PmVzDaSa2iSI9l7Bh8bHy7uraeZMafNOyic718v6EbYK_TFq20NntX3xe7kAvMjPWHwv7M8l37O9xRaLz1W-0ZWEnvGq5/s320/IMG_5851.JPG" width="320" /></a></div>
<div style="text-align: right;">
</div>
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Focus</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">15mins Weighted Pull Ups (strict) warm up to your 3rm weighted pull up then do 3x3 at this weight.</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Or MUSCLE UPS!</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Workout</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">20min AMRAP</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">4 x Toes to Bar (k2e)</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">12 x kb swing (challenging)</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">16 x Lunge switch</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">1st drive way run</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Core</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Floor crunch</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Prone cobra</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<h3 style="text-align: center;">
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><span style="font-size: x-large;"><br /></span></span></h3>
<h3 style="text-align: center;">
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><span style="font-size: x-large;">Wednesday</span></span></h3>
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8C0QHA1XTZVyj8NgnsYDS7StcHGWp_-G_LzUTWSWVhnYoI6jmGaQ_OZZXvyJL1uGO1n2gV_1f2WxfINw31oGcJJW5ixZNaFsEQfKSDNEzbrWI5OU7PZ0drz_qoAepDFZqPBNSuhHZoy6Y/s1600/IMG_5882.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8C0QHA1XTZVyj8NgnsYDS7StcHGWp_-G_LzUTWSWVhnYoI6jmGaQ_OZZXvyJL1uGO1n2gV_1f2WxfINw31oGcJJW5ixZNaFsEQfKSDNEzbrWI5OU7PZ0drz_qoAepDFZqPBNSuhHZoy6Y/s320/IMG_5882.jpg" width="318" /></a><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;"><br /></span>
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Focus</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">20mins - warm up to your 5rm front squat then do 4 x 3 and on your 5th set MAX reps at this weight.</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Workout</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">30:30 x 6 = 18mins</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Rope climb or (b2s)</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Muscle up (ring dips)</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Interval sprint</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Core</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">MB rotations</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">TVA</span><br />
<br />
<h2 style="text-align: center;">
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-large; line-height: 20px;">Thursday</span></h2>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Focus</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Learn a SKILL or do some MISSED strength training. </span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Workout</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">25,10,5 (FOR TIME)</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Hang Cleans (power or full)</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Box jump</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Wall ball</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Core</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Skipping rope</span><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<h2 style="text-align: center;">
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><span style="font-size: x-large;">Friday</span></span></h2>
<div>
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><span style="font-size: x-large;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgQoOVKsfwDHPcPRHEwPJ8lAhFdpcsK9Z2VanIIwRWEjR8Mb8PmVzDaSa2iSI9l7Bh8bHy7uraeZMafNOyic718v6EbYK_TFq20NntX3xe7kAvMjPWHwv7M8l37O9xRaLz1W-0ZWEnvGq5/s1600/IMG_5851.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgQoOVKsfwDHPcPRHEwPJ8lAhFdpcsK9Z2VanIIwRWEjR8Mb8PmVzDaSa2iSI9l7Bh8bHy7uraeZMafNOyic718v6EbYK_TFq20NntX3xe7kAvMjPWHwv7M8l37O9xRaLz1W-0ZWEnvGq5/s320/IMG_5851.JPG" width="320" /></a></div>
<div>
</div>
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">18mins - Warm up to your 3rm thruster then do 5x3 at this weight.</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Workout</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">15min AMRAP</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">5 x pull ups</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">10 x dead lifts (form over everything) </span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">15 x weight plate G2OH</span><br />
<br style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Core</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">SB superman</span><br />
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">X over crunch</span><br />
<div>
<span style="background-color: #1d1c19; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;"><br /></span></div>
Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-40972591668688781002013-07-18T20:48:00.001+10:002013-07-18T20:48:40.065+10:00FRIDAY 18.7.13Friday 19.7.13<br />
<br />
Focus <br />
Turkish Get Up - 30:30 x 4 no rest between left and right!! <br />
Challenging Weights - form permitted<br />
<br />
Workout <br />
Add a rep each round you complete. Go as high as you can in 12 minutes. Highest total is your score. <br />
<br />
BB Thruster (40kg/20kg)<br />
KB swing (24kg/16kg) <br />
<br />
Core<br />
45/45/45 x 3<br />
Front plank<br />
Side plank (L)<br />
Side plank (R)<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX8KwS0iU8SfQ68mGEFk6YeKs29RmJrAkNz8smspk4t2f_KSEk6gstv4VpS108mstp25vg8pRzb7AJnjSpudw3Bgf3EW2XZPXpSfSY7kjEWpSkWW75g9Yyb2RfCQVblunx0tQeJBwmXCSO/s640/blogger-image--765531227.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX8KwS0iU8SfQ68mGEFk6YeKs29RmJrAkNz8smspk4t2f_KSEk6gstv4VpS108mstp25vg8pRzb7AJnjSpudw3Bgf3EW2XZPXpSfSY7kjEWpSkWW75g9Yyb2RfCQVblunx0tQeJBwmXCSO/s640/blogger-image--765531227.jpg" /></a></div>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-12217876543506192602013-07-15T20:57:00.002+10:002013-07-15T20:58:32.847+10:0015.7.13 and the 16.7.13<br />
<h2 style="text-align: center;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-large;">Monday </span></span></h2>
<br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Focus</span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">10mins to warm up OR Learn the "Kipping Pull Up" then practice it with - EMOM for 10 mins - </span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">5-8-10 Kipping Pull ups</span><br />
<br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Workout</span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">30:30:30:30 no "rest" </span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">x 7 rounds = 14mins</span><br />
<br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" />
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Wall Ball<br />Burpee<br />Horri Pull<br />Rest<br /><br />Core<br />crunch<br />SB Supermans</span><br />
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span>
<br />
<h2 style="text-align: center;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-large;">Tuesday</span></span></h2>
<br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Focus</span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">SA DB PUSH PRESS </span><br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">5 reps each side</span><br />
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<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">EMOM 8 mins. Work up to your heaviest weight with good form. </span><br />
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<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Workout</span><br />
<br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" />
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Complete AS QUICK AS U CAN<br /><br />10 x hang power snatch<br />15 x v sit ups<br />10 x box jumps (fast)<br /><br />THEN Rest 45 seconds and go again for 10 x rounds.<br /><br />Note - Having running clock counting up to 25min cut off, people complete a round and add 45sec rest before starting round 2, do 10 rounds, each record their 10 round finish time<br /><br />Core<br />Lying leg levers (any progression)<br />C's</span><br />
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-51767382305774612542013-07-13T19:23:00.001+10:002013-07-13T19:23:32.285+10:00Sunday 14/7/13Sunday<br />
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Focus<br />
15mins<br />
Snatch Balance Practice<br />
<br />
Workout<br />
Partner Up 1:1 work rest <br />
<br />
10 x Rounds (30min cut off)<br />
1 Muscle Up (5 Ring Dips)<br />
5 power cleans (touch and go)<br />
9 KB swings <br />
<br />
They way it works - have a timer between you and your partner, you need to complete one full round of 1,5,9 for time (your partner will time you) then swap. Record your times 1-10 trying to improve speed the whole time. <br />
<br />
Core <br />
Foam Roll / Stretch<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj3YSVqdEWKyioOFFe2WtMN12eOoGe92_cPDunwRq3CvyfQNddf4KV-4orRoxpZBgGfEjfo85qo-10FOySXiiMpwxTKgDe8_fcCpAb6OyseC_3csr00juWtJMF3r-21yti80fQqUl0HD0e/s640/blogger-image-1914842785.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj3YSVqdEWKyioOFFe2WtMN12eOoGe92_cPDunwRq3CvyfQNddf4KV-4orRoxpZBgGfEjfo85qo-10FOySXiiMpwxTKgDe8_fcCpAb6OyseC_3csr00juWtJMF3r-21yti80fQqUl0HD0e/s640/blogger-image-1914842785.jpg" /></a></div>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-35320742783379181762013-07-12T09:21:00.001+10:002013-07-12T09:21:35.361+10:00Friday 12.7.13Friday <br />
<br />
Focus <br />
18mins to Work a weakness or a strength - oly lift, skill, stretching - ask for help!!! <br />
<br />
Workout <br />
<br />
22,16,10 - FOR TIME<br />
Wall Ball<br />
Pull Up (bands/UI)<br />
400m Run<br />
<br />
Core<br />
SB pass through<br />
Hip ext<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqcsJXSnPkbD6HYS0Yk_3K0oJSnhr9ygDob3qCtkMkXAWTZhvFdO72DR3_j50mXxw-gPoK473dg5x5wZStDEvZ2KdnVJjD_x8MdiUHob4EGaZii5EzIyhxaQRVhI2_f8drFhzITzP2YTqw/s640/blogger-image--515367396.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqcsJXSnPkbD6HYS0Yk_3K0oJSnhr9ygDob3qCtkMkXAWTZhvFdO72DR3_j50mXxw-gPoK473dg5x5wZStDEvZ2KdnVJjD_x8MdiUHob4EGaZii5EzIyhxaQRVhI2_f8drFhzITzP2YTqw/s640/blogger-image--515367396.jpg" /></a></div>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0tag:blogger.com,1999:blog-9172193410983286982.post-76359371612743008792013-07-10T20:34:00.001+10:002013-07-10T20:34:54.785+10:00Thursday 11.7.13Thundering Thursday <br />
<br />
Focus <br />
18mins Snatch (power or full) Practice - work on your - 3rm, 5rm or 10rm. <br />
<br />
Workout <br />
15 AMRAP<br />
<br />
1 rope climb - 3pumps (or 3 B2S)<br />
5 K2E<br />
10 push press<br />
<br />
Core <br />
SB crunch <br />
C's<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhPpSFJxIbyj7FwFqmhxZRnNUn-aMKvjK3qkPNIXxCR_ZHNv0CCXHm2_9uCP31__qV95kO83_bjZXJhZWYpPLsLLQ6q1c2VjKAg62ZZqLXwBdOKCzGalW6GkM_5sibC8m2B4ALfnlcqgYz/s640/blogger-image-855548245.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhPpSFJxIbyj7FwFqmhxZRnNUn-aMKvjK3qkPNIXxCR_ZHNv0CCXHm2_9uCP31__qV95kO83_bjZXJhZWYpPLsLLQ6q1c2VjKAg62ZZqLXwBdOKCzGalW6GkM_5sibC8m2B4ALfnlcqgYz/s640/blogger-image-855548245.jpg" /></a></div>Shane-ohttp://www.blogger.com/profile/17043205582304805976noreply@blogger.com0