Tuesday 7/2/12 Interval - Inside

40/40 x 7 rounds

1. Knees to elbows

2. Swiss ball 2 handed press

3. Technique only - double unders (no singles)

Correction:

1. Leg trigger point foam rolling 8min

Wednesday 8/2/12 - Mixed - Inside/Outside

A.) Inside - Complete for time 15min cut off

1. Wide pull ups ( ring rows for easy)

2. Front squat 40kg=hard, 30kg =med, 20kg = easy

Reps:25/50, 20/40, 15/30, 10/20, 5/10

B.) Outside - Partnered AMRAP - 10min

1. Partnered elastic step back lunge row with single arm swing x 5 per side

2. Run (H400/M300/E200m)

C.) Outside - Patrnered Swissball Tug-of-war - 5min

Loser does 5 jump squats

Thursday 9/2/12 - Strength - Inside

28min 2/3 per group

1. Split jerk x 4/side

2. Turkish getup x 3/side

Core/Posture circuit:

45/15 x 3

1. Floor cobra

2. LTVA

3. Floor superman

4. SB crunch

Friday 10/2/12 - Interval - Inside

30/30 x 9

1. Sumo deadlift

2. Muscle up preparation pull

3. Agility band runs

Correction:

45/15 x 3

1. Lowerbody twist

2. Long lie

Saturday 11/2/12 - Endurance - Outside

Team circuit 4 per group

Aim is to cover as much ground as possible as a team within 24min

1. Team sled push/run

2. Every 3min change who is on sled

3. Every 3 min also complete:

- Deadball throwdowns x 5 each

- Rotational planks x 5 per side each

- Mountain climbers x 5 per leg each