Tuesday the 19th July

Deadlifts in my slippers? Why not!!

10 sets (26.40 minutes)

40:40

BB Deadlift
One Leg Box Squat

Core: 60/60 x 3 sets (6 minutes)
Skipping Rope

Note: Pick a load that you can handle for a tension time of 40 seconds for the deadlifts. If you have to keep dropping the bar before the 40 seconds then the weight will be to heavy and you should adjust accordingly. No rest on the left or right leg and straight into the deads. rest only between bar and box.

Monday the 18th July

6 rounds (24 minutes)

1 minute loading on each movement

KB/DB Lunge Alternating Press
Pushup with Alternating Rotation
Double Unders
Rest 1 minute

Core: 60/60 x 3 Sets (6 minutes)
Alternating Hip Extension

Note: You have 1 minute on each movement. This time domain is great for strength/endurance. Make sure you don’t go to light on the lunge press and make sure you’re trying to last the whole 1 minute on the push-ups doing the hardest variation for your ability. This way you will get to the DU’s and be able to hit a different pathway in that minute. Use the 1 min rest to get your heart rate and breathing under control and start the sequence over again. Have fun and smile during your workout!

Satisfying-Super-Saturday!

Warm up



Focus: Try something new! :)

For Time:

5 Rounds

15 reps KB Front Squat
14 reps MD Lunge
13 reps Ring Pushups
12 reps Weight Plate Ground 2 Overhead

Every 3 minutes Stop drop and roll. Commando rolls!!!

Friday

Happy Birthday Cindy. Wishing you lots of health and happiness!!



MP getting some OHS practice in to his week


Focus: Deadlifts - work to your 3RM

40:20 6 sets (24 minutes)

SDHP
Pushup
Pullups
KB Prisoner Get Ups

Core: 3 sets (6mins)

PNF

Thursday

Amanda at the bottom of the lift

Focus: Snatch Practice

For time:

50-40-30-20-10

Horizontal Pulls
V-Sit Ups (or pike)
BB/DB Snatch (go moderate weight, not heavy not light)
Farmers Carry (farmers carrys are laps 5-4-3-2-1)
(note: Scale reps, load and movements if you have nothad adequate experience with these movements or this style of training in the past. If unsure, ask a trainer.)

Core:
SB Knee Flexion
Cross Over Crunch

Wednesday

Adzy re-claiming victory on the thrusters!

Focus: Clean & Jerks

30:30 - 8 sets (24 minutes)

BB Deadlifts
Box Handstand Pushups
Wall Ball (slow on the down phase - load 4 seconds)


Core: 3 sets (6 minutes)
TVA Heel Taps
SB Hip Extension

Tuesday

What's for breaky, lunch and dinner today?


Focus: Practice an exercise that you feel you don’t get a chance to do often.


30/50 Box jump
30/50 MB Slams
30/50 Kettlebell swings, 1 pood
30/50 Knees to elbows
30/50 Supermans
30/50 Burpees
30/50 Double Unders

Core: 3 sets (6 min)
SB crunch
SB Superman