28 Nov Core Class (Obj: Cardio Endurance)

3X

KB Swing 55/35  :60

Rest  :30

Burpees :60

Rest :30

Stair Grapevines :60

Rest :30

5X  25m all

·          Bear Crawl

·          Low Crawl

·          Crab Walk

·          Lunge Walk

26 Nov Core Class (Obj: Strength)

P2P Modified Bodyweight protocol

Target – 5 good reps at level. Repeat for 2 workouts Then advance. Slow and controlled is the key. Initially expand your negative to 5 sec. Then slow your positive movement to 5 sec.

Pulls

2 sets. 5 Reps.

Legs

2 sets. 5 Reps.  

Press

2 sets. 5 Reps

20 min

·          SB Clean X 5

·          SB Zercher Squat X 5

·          SB Crossover Pushups X 5

·          SB Bent Rows X 5

24 November Core Class (Obj: Strength & Endurance)

P2P Modified Bodyweight protocol

Target – 5 good reps at level. Repeat for 2 workouts Then advance. Slow and controlled is the key. Initially expand your negative to 5 sec. Then slow your positive movement to 5 sec.

Pulls

2 sets. 5 Reps.

Legs

2 sets. 5 Reps.  

Press

2 sets. 5 Reps

20 min

·          Farmers Carry 2X (150% bodyweight) 

-          KB Decksquat to Sprawl 5X