4.11.13 - 10.11.13

Sunday 

100 reps total of each movement

Air squats
Dead Ball Over Shoulder

75 reps total of each movement

Sit-ups
Dead Ball Slams
KB/DB Clean (KB in each hand

50 reps of each movement

Push-ups
KB/db Snatch (alternating arms)

200m Farmers Carry (40/20)

Core
Go after a weakness!!


Saturday

Teams of 4

AMRAP in 15mins

1 Person is on the ROWER
1 Person does 50 x WPGTOH (20/15)
1 Person MAX Push Press (40/20)
1 Person MAX K2E 

The way this works is simple:

Your score TOTAL rowing distance and total reps of Push Press and K2E added together.

The person on the 50 WPGTOH dictates the change. Once they have completed all 50 WPG2OH you all rotate. You pass your scores on to the next person and keep a total count.

Core
Get into your tight areas from the week and your environment.



Friday

Focus
6mins EMOM
1 x P-Snatch 3 x OH squat

Workout

10,15,20,20,15,10
Wall Ball
Ring Dip
P-snatch (40/20)

Core
TABATA
X over crunch



Thursday

Focus
EMOM x 5 mins
1 x clean 3 x front squat
(Choose a load you can clean from floor)

Workout
"HELEN" 3 rounds for time 400m run
21 KB swings 
12 pull ups

Core
Lateral Heel taps
Prone cobra


Wednesday

Focus
1:1 (work:rest)
400m x 2 repeats

Workout
EMOM 20 mins

1st Min
2 x Power Clean + 1 x Jerk

2nd Min
20 x Box jumps

Core
Floor Crunch
TVA

60/60 x 3


Tuesday

Focus
Warm Ip movements for your long SPEED and POWER session!

Workout

20:40 x 8 rounds (32mins)
Lunge switch
Burpee DB press 
Double Unders
DB / MB slam

Core
Work a weakness or strength - Oly lift or gymnastic movement, core or stretch!! GET SOME!


Monday

Focus
HSPU practice
Warm up dead lift

"Dianne"
21,15,9
Dead Lift (100/70kg)
HSPU

Core
TABATA
Sit Ups

14.10.13 - 20.10.13

Monday 

Focus

Find your 5rm DIP

Perform 4 sets of 5 at that weight and on your 5th set complete MAX REPS.

Workout

AMRAP in 12 minutes

 7 x Power Cleans
14 x KB Swings

Core

TVA 

Hip Extension 

Tuesday

Focus

Pullups - EMOM for 10 minutes 5/8 or 10 depending on ability. 

Work on your weakest one... bands, strict, rings... etc 

Workout

25/15/10

SA DB/KB Push Press

Box Jumps

Burpee

For time..

Core

Russian Twist on SB

Prone Cobra

Wednesday 

Focus

Emom for 8 minutes. 80% of 1rm x 2 reps

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! 

Workout

5/10/15/15/10/5 (30 min cutt off) 

BB Snatch (light) 

Tripel reps - Double Unders

V-sit ups

1st drive way run

Core

SB Flutter Kicks

C's

Thursday 

Focus

Deadlift/Pushup 30:30 x 5 (5 minutes) 

Workout

25:35 x 7 rounds (21 minutes) 

T2B 

Touch Jumps

KB SDHP

Core

Foam Roll and Stretch 

Friday

Focus

Push Press: Work on technique. Not Strength today.

Emom - 10 reps x 6 rounds

Workout

You go they go - 25 minute cut off

10 x SB Chest Press with DB/KB

10 Paces  x Walking Lunges with Plates (Hold on to chest or Over head) 

5 x Pull-up 

Core

30/30/30 x 3 rounds

Plant
Side Plank L
Side Plank R

8.10.13 - 12.10.13

Tuesday 

Focus 
5min emom - add 2 reps every min on the min
-Push Press- 

Workout 

10-1 
Wall Ball
Pull Up
DU's (double Reps)

Core
Floor Crunch
TVA

30.09.13 - 6.10.13

Monday 

Focus

EMOM - Snatch 10 minutes

Workout

25:35 x 8 rounds

HSPU

Deadball Slam

Situps

Core

LH Taps

TVA

Tuesday 

Focus 

10min EMOM

3 x power OR squat Clean

Workout 

25 min AMRAP

3 Power Cleans 45/65

20 pace lunge DB press 

(alternate) 

Core

Foam Roll & Stretch

Wednesday 

Focus

OHS Practice! 15 minutes

Workout

21/15/9 

Trip DU's 

Wall Ball

Pull-Ups

Core

SB Crunch 

C's

Thursday 

Focus

30:30 - Band Sprints x 3

Workout 

4 rounds of (30min Cap) 

10 KB swings 

15 box jumps

20 push ups

400m run

Core 

Foam Roll / Tennis Ball

Stretch

23.09.13 - 29.09.13

Sunday

Focus
3/5 reps x Strict press
Learn movement or work in strength
(10 mins)

Workout
30:30

Lateral Plate Step Overs
WPG2OH
MB Slams

7 rounds (21 minutes)

Core
Foam Roll and Stretch
Make sure you get into tight tissue







Saturday

Focus
Foam Roll and Mobilise

Partner Workout

Person 1 completes -
5 MB Cleans
SB2SB sprint
Then person 2 completes -
5 MB Cleans
SB2SB sprint

THEN we go inside for -
1 for 1 rope climb

And repeat ^^^
25 min AMRAP

Core
SB Pass throughs
Hip ext holds







Friday

Focus

Dynamic warm up

Workout

10 to 1
KB Swings (16/24)
Push Press (30/50)
Burpees
K2E

30min CAP

Core

Prone Cobra
MB rotations







Thursday

Focus
30:30 x 3
Turkish Get Up
(no rest between sides)

"Elizabeth"
21,15,9 reps FOR TIME
Clean 60/40
Ring Dip

Core
TVA
X over crunch







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

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