Monday August 1st
Focus: Max height vertical Jumps X 10 attempts (best one is score)
40:40 - 6 sets (24 mins)
BB Sumo Deadlift High Pull
DB/BB Thrusters (don’t go to heavy! 40 seconds over 6 sets should be almost unbroken use DB’s if 15kg or 20kgs is to heavy for that load time. Don’t forget that the next movement is a lunge. Awesome leg workout)
KB Multi Directional Lunge with MB rotations
Core: 60/60 – 3 sets 6 minutes
SB Lateral Side Bends
Tuesday August 2nd
Focus:
Clean and jerk – find your 5 rep max (30 mins MAX)
21 - 15 - 9
Kb Swings (Challenge yourself on these. There are not a lot of reps, obviously form is paramount!)
Ring Pullups/Pullups On The Bar (Pick the hardest version for your own ability)
400m Run (Ring Sprints if running is not an appropriate option for you but 1:30 loading as a scale option)
Core: (3 sets) 60/60
Turkish Get Ups
Wednesday August 3rd
Focus: Snatch
Balance/Snatch Practice – Then find your 5rm Power Snatch
Tabata:
Burpee
Deadlift
Double Under
Shoulder Press
Core/Pre-hab:
FOAM ROLL/TENNIS BALL – CALVES, ITB, TFL, GLUTE COMPLEX
Thursday August 4th:
Endurance:
1 min Max Mountain Climbers
2 min Max KB Front Squats
3 mins Max 10m intervals
4 mins Ring Sprints
2 sets (20 minutes)
Core:
60/60
3 sets (6 mins)
Super mans
Forward Ball ROlls
Friday August 5th
Adams Special Birthday workout (by request)
4 rounds
5 Pullups
10 Deadlifts
20 Box Jumps
25 kb Front Squat
400m Run
Core: Adams Choice! :)
Because this is a SPECIAL BIRTHDAY workout where the member gets to choose the movements, if you have recently done any of the above movements already this week ask a trainer for a supplementary movement so you don't over train these movement patterns. Enjoy Adam.
Hope you have a fantastic birthday man. You are a very important part of our community at Ho-Fo. We all wish you lots of health and happiness this year!!
Keep on being awesome and GAME ON my friend!!
Saturday August 6th
AMRAP 18 mins:
15 MB Slams
10 V sit ups
05 Back to standing Rope Climbs
03 Stair Climb (with or without weight depending on your own level)
Core:
SB Crunch
TVA Heel Taps
Enjoyed the workout tonight.
ReplyDelete20KG SDHP and 2 x 5kg dumb bells for Thrusters. Haveing trouble with the rack position and my R arm.
Multi directional Lunge was interesting and something I'm not too good at.
Loved the Core work.
Thanks Miss Chloe. I had fun and you're an awesome trainer :-)
Loved Thursday nights Endurance workout.
ReplyDeleteAt first I hated it but as I settled into it it got better and better.
Pete is always inspiring.
Can't wait 'til next week.
Hi Shano, hope you and Jussy are having fun. HoFo is going great! Miss you both.XX
ReplyDeleteThanks Justine!! :) Yeh we are having a great time. Thanks for asking :) Miss you heaps too. Catch up at gjs yeh!!!
ReplyDelete