23/9/13 - 29/9/13

Monday

Focus

10 mins to warm up and mobilise 
(make sure you do something)

Workout 

"Cindy"
20 min AMRAP

5 pull ups 
10 push ups
15 squats

Core 

Lateral Heel taps
Floor crunch

16.09.13 - 21.9.13

Monday 

Focus

8 min EMOM

2 x Muscle Ups 

Or 

5 x C2B Pullups

Workout

15 min Amrap 

1 x Rope Climb

7 x Front Sqt

5 x HSPU 

Tuesday

Focus
20mins - work up to your 5rm push press then do 3 x 5 (3sets 5reps)

Workout
20:20 x 8 = 16mins
(24 Intervals on timer)

Burpees
Double unders
Plyo Push Up (hand release at top)

Core
SB Pass Throughs
Prone Cobra

Wednesday

Focus
Deadlift 5 sets of 5 (10 min cap) lift EVERY 2mins

Workout
20min AMRAP

4 x Toes to Bar (k2e)
12 x KB swing (challenging)
16 x Lunge switch
1st drive way run

Core
Floor crunch
Lateral Heel Taps

Thursday

Focus
20mins - warm up to your 5rm front squat then do 4 x 3 and on your 5th set MAX reps at this weight.

Workout
30:30 x 6 = 18mins

SDHP KB or BB
Muscle up (Ring Dips)
Interval sprint or Row

Core
MB rotations
TVA

Friday

Focus
Rope Climb Practice or MU Practice (10 mins)

Workout

25,15,10,5 (FOR TIME)

Hang Cleans (Power)
Box Jump
Wall ball

Core
Skipping rope

Saturday 

Focus

Practice a Skill  (get better at stuff...) 15 mins

Workout

12 min AMRAP

10 x Dead Lifts (form over everything - not to heavy this is 10 reps!)

20 x Deadball Slam/MB slam

Core
SB superman
X over crunch

9.9.13 - 15.9.13

Monday 

Focus

2 or 3 teams:

Deadball over the shoulder  - Left side/Right side

3 rounds

Workout 

18 min AMRAP

10 SL Squats
10 KB swings
20 DU's

Core

SB  Hip Flexor Stretch
Glute 90/90
2 mins each side

Tuesday

Focus

7 min EMOM   - 3 Reps of Push Press (NO racks)

Workout

Add a rep every minute on the minute of:

Clean and Push Press (120 reps if you make the 15 min cap)

15 min (if you miss a minute. Rest. Then work your way back down)

Go as high as you can with what ever weight you pick
Max Loads 50/30

Core

Hamstring WALL stretch 

Standing Quad Stretch

Wednesday 

Focus

Workout

10 rounds for TIME:

3 x MUP's/C2B/Pull-up/Horri 

6 x Box Jumps

100m Sprints (1st Drive way) 

Core

Band Crab Walks

Wall squat Stretch 

Thursday

Focus

Practice OHS focus on MOBILITY and POSITION - NOT LOAD

(10 min CAP)

Workout

For time: 

8 x Snatch (64 reps) 

16 x Pushup (128 reps) 

8 rounds

Core

Tennis Ball Shoulder/Spine

Long Lie

Friday

Focus 

3 x 200m runs, partner rows 
While you run Then swap.
3 x through each OR 8min Cap
(If more then 12 you we will run a group A and 

Workout

20:20 x 10 = 20mins
Hang Power clean 
V - Sit up
MB / Dead Ball Slam

Core 

60/30
Wall Squat Holds

Saturday

Focus

Spend 10mins - 
foam rolling / mobility work

Workout

Partner workout 
25min AMRAP
You Go they Go!!!!

1 rope climb or 5 B2S

8 push press

10 Burpee box jump
(do these 1 for 1)

Core 

Hip Ext
Lateral heel taps

Sunday 

Focus

Dynamic warm up

Workout

For Time

05  x Deadlifts (max loads 120/75) 

20 x Broad Jumps (outside) 

5 rounds 

Then

400m Run

Core

Calf on plate Stretch 

2 min each side

Reverse Wrist stretch 

2 min each side

2/09/2013 - 8/09/2013

Monday 

Focus

5 min -
Double Under Practice ( Try to get to the 100 club)

Workout

10 min AMRAP (aim above 5 rounds)

5 x BB Thrusters (max loads 40kgs/30kgs)
5 x Burpees
5 x Pullups

3 min rest

EMOM for 6 minutes

8 Thrusters (40/30)

Core

Lateral Heel Tap
Prone Cobra
60/60 - 6 min

Tuesday

Focus

12 - 9 - 6
Push Press
Sit - ups

Workout

AMRAP in 10 Mins

Max Ply Push up
1st Drive Way Medball Carry Sprint

Core

Hip extension Knee Flexion on SB
Push Up Hold

Wednesday

Focus

Tabata Burpees: Total number is your score

Workout

3 Clean Pulls
3 Power Cleans
3 Front Squats

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.

Core

Stretch and Foam Roll

Thursday 

Focus

EMOM 5 minutes -  OHS -  STAY LIGHT get TECHNIQUE! :)

Workout

5 rounds for total time of:

50 Double-Unders
15 Burpees (jump to a plate)
5 Power Cleans  (85kgs/55kgs MAX LOADS)

Core

SB Crunch
C's

26/8/13 - 1/8/13

Monday

Focus

Tabata 20:10 x 8

Air Squat

(get warm for workout)




Workout

25min working clock -


0-10mims = AMRAP
5 x squat cleans
20 double unders

10-15mins = REST

15-25mins = EMOM
2 squat cleans
10 double unders

Core
SB crunch
C's

Tuesday

Focus
15mins to - learn the strict press, practice the strict press OR test your 3-5rm strict press.

Workout
20min AMRAP

Max Push Ups
SB2SB run
Max knees to elbows
SB2SB run

(If busy in car park it will be 1st drive way)

Total score is your Max's
Push up's and K2E.

Core
TVA
X over crunch

Wednesday

Focus

8 Minute EMOM - Deadlifts
3,5 or 10 reps

Workout

Complete 3 rounds:

1 minute - Max Rep BB Push Press
Rest 1 minute
1 minute - Jumping Pull Ups (push AND pull to the bar)
Rest 1 minute
1 minute - Row for Calories (use the "units" button)
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds.

Core

Foam Roll/Stretch
Pick a few spots and roll for 2 mins each side.

Thursday

Foucs
Rope Climb Technique (BRING A SOCK or SHIN PAD)


Workout

7 rounds for time:

7 Box Jumps
7 Snatch


Core
SB Crawl or jack Knife
Hip Ext Holds.

19.08.13 - 25.08.13

Monday

Focus
Front Squats
3 x 4rm
4th at max reps

Workout

15 x Squat Press

15 x Pushups

5 Rounds

Core

Waiters holds

Pushup holds

Tuesday

Focus
400m Run or Row - testing
1:1 work rest ratio x 3
Record your fasted time

Workout
20:20 x 10 = 20mins
(30 x 20:20 intervals on timer)

Double Under
WPGOH
Horri Pull

Core
Floor Crunch
Prone Cobra

Wednesday

Focus
5min EMOM
1 Power snatch
1 Over head Squat

Workout
10 rounds of
(clock set 10 x 45:45)

45secs to complete
5 dead lifts
8 Burpees
Then Rest 45secs

NOTE if you finish the 13 reps before the 45sec work phase is up just REST extra..You should need it!!

Core
MB rotations
Hip Ext

Thursday

Focus
8min EMOM
5 hang cleans - pick a weight that challenges you

Workout
20.15.10 - For Time
Wall ball
KB swing
Knees 2 Elbows

Core
TVA
x over crunch

12/8/13 18/8/13

Monday

Focus
18mins to do -
5 x 3 Back Squat
(5 sets x 3 reps)

Workout

4 rounds
20 x Wall Ball
20 x V sit up
60x Double Unders
For Time

Core
Plank
Prone Cobra

Tuesday

Focus
15 mins - OH Squat Practice use MB or Crates if needed... 3rm, 5rm, 10rm or just Dow!

Workout

15min AMRAP
5 Burpee pull ups
10 KB swings
15 Push Ups
(hardest level for you)

Core
Leg raise off bar
C's

Wednesday

Focus
Tabata - 20:10 x 8
ROW & MB Slam

Workout
10 x Rounds = 20mins
Odds and Evens

1st Min - 1 Clean 2 Jerks
2nd Min - 15 box Jumps

(split or push for jerks)

Core
3 point heel taps

Thursday 

Focus 
45seconds of Max Effort Pull ups
Then go for a SB2SB run
x 3 rounds 
(as a team run together 45sec clock will start once everyone is back on the bars)

Workout 

20:40 x 8 = 24mins
Hang Power Snatch
Air Squat
Rope shakes

(record reps)

Core
30:30:30
Plank - front
Plank - side left
Plank - side right

Friday 

Focus
Warm up movements well of workout - workout may take a while, chip away at it!!

Workout 

10-1 - Gauntlet 
DEAD LIFT 
10 reps each round of
RING DIP

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.

Core
60:60 x 3
Floor crunch
Floor superman

Saturday (TEAMS) 

Focus
Group 400m Jog - WARM UP WORKOUT MOVEMENTS.

Workout

Groups of 3

400m Rope carry all 3 on rope!!!

THEN between 3 of you complete -
125 Shoulder to overhead
120 MB squats passes
115 KB swings
110 Burpees
105 V sit ups
100 Pull Ups

All at the HARDEST levels for you!!

All 3 together finish with -
200m Walking Low Lunge.

Note : Only 1 of you working at a time, if your not working your holding a 10kg/20kg plate. (2 plates per team)

Core
Foam Roll / Hip Flex Stretch / Wall stretches