15.7.13 and the 16.7.13

Monday 

Focus
10mins to warm up OR Learn the "Kipping Pull Up" then practice it with - EMOM for 10 mins - 
5-8-10 Kipping Pull ups

Workout
30:30:30:30 no "rest" 
x 7 rounds = 14mins

Wall Ball
Burpee
Horri Pull
Rest

Core
crunch
SB Supermans

Tuesday

Focus
SA DB PUSH PRESS 
5 reps each side

EMOM 8 mins. Work up to your heaviest weight with good form. 

Workout

Complete AS QUICK AS U CAN

10 x hang power snatch
15 x v sit ups
10 x box jumps (fast)

THEN Rest 45 seconds and go again for 10 x rounds.

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

Core
Lying leg levers (any progression)
C's

Sunday 14/7/13

Sunday

Focus
15mins
Snatch Balance Practice

Workout
Partner Up 1:1 work rest

10 x Rounds (30min cut off)
1 Muscle Up (5 Ring Dips)
5 power cleans (touch and go)
9 KB swings

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.

Core
Foam Roll / Stretch

Friday 12.7.13

Friday

Focus
18mins to Work a weakness or a strength - oly lift, skill, stretching - ask for help!!!

Workout

22,16,10 - FOR TIME
Wall Ball
Pull Up (bands/UI)
400m Run

Core
SB pass through
Hip ext

Thursday 11.7.13

Thundering Thursday

Focus
18mins Snatch (power or full) Practice - work on your - 3rm, 5rm or 10rm.

Workout
15 AMRAP

1 rope climb - 3pumps (or 3 B2S)
5 K2E
10 push press

Core
SB crunch
C's

Wednesday 10.7.2013

Wednesday

Focus
EMOM - 8 minutes
5-8rm dead lift (perfect form)

Workout
30:30 x 8 = 24minutes

Ring dips
Rope shakes
Interval sprints

Core
Prone cobra
Cross over crunch

Tuesday

Tuesday

Focus
18mins to work on your front squat - Barbell, KB or Dowel.
work a new 5rm, 3rm or 10rm, not feeling it today then just practice the front squat with a dowel! Your choice :)

Workout
21,18,15,12,9 For Time

Hang Clean
Box Jump
V Sit Up

Core
3 point heel tap

Monday 8.7.13

Monday

Focus
Max Hand Stand Push Ups!!!

Workout

EMOM 20mins

Add a rep each minute.

1 x Burpee
1x Kb Swing
Once you fail the minute, work back down the ladder.


Core
MB oblique
TVA