Monday the 12th of September 2011
Focus
handstand holds
Speed & power
On the minute every minute x 4 rounds (Rest 1 min between rounds) 16 minutes
10 x clapping push ups. With time remaining max Plyo Lunges
10 x dumbbell hang power cleans.. With time remaining Burpees
10 x knees to elbows. With time remaining max Pull Ups
1st minute do 10 reps of push ups then in time remaining do as many lunges as you can. Cycle through movements on the minute every minute followed by a 1 min rest.
Total score is max reps from each round.
Core
60:60 x 3 sets
push up position holds
Heel taps
Tuesday 13th Of September 2011
Focus
400m intervals x 3 (work:rest 1:1) Run/Row/Walk/Jog
Bar complex...cycle through the following 5 movements 7 times. Ensure bar does not rest on the ground even to reset the grip. Rest only in the rack position. If failed during set unload and start set again.
Complete 5 x rounds, rest 2 mins between each round.
1x Power clean
1x Front squat
1x Push press
1x Back squat
1x Push press
Core
60:60 3 x sets
skipping rope
Wednesday the 14th Of September 2011
Focus
Turkish get up technique
AMRAP in 20 mins:
50 x Air squats
200m run
20 x Barbell Ground to overhead
Core
60:60 x 3 sets
Supine Swiss Ball Leg Lower
Swiss Ball Alt superman
Thursday the 15th Of September 2011
Focus
max ring holds
30:30 x 7 sets (28mins)
Pull under rings
Box jumps-max reps (no rest)
Deadlifts
SDHP (no rest)
Core
Swiss ball prone pull in
Prone floor cobra
Friday the 16th Of September 2011
Focus
Overhead Squat
40:20 x 10 sets
Hang Power Cleans
Kettlebell Swings
Core
60:60 x 3 sets
Prone Aeroplanes
Reverse Crunches
Saturday the 17th Of September 2011
Endurance team workout- teams of 2
3 x rounds
200m run/row
20 x Pull ups (change grip every rest interval)
30 x Reptilian/Normal Push ups
100 x MB Slams (any size ball)
20 x Prisoner Stand Ups
30 x V Sit Ups
100 x Double Unders (workout how many Du's or single skips you do as a modification)
200m run/row
1 person working at a time. Partition reps as needed. Must finish all reps in each movement before progressing to next one.
Person not working must hold a weight (min 20kg kb, 2 x db, weight plate etc) which must not touch the ground at anytime. Must be shared between working person and resting person. Everytime weight touches the ground there is a 300 penalty skip to be done at completion of workout.
Core
partner core
60:60 x 3 sets
Seated back to back Med ball rotation passes (Change direction on 30 secs)
med ball sit up passes
Those look like some cool people!!! Whatever you do do not pull the lever on the car seat!!!
ReplyDeleteGreat to be back at HoFo after a week away.
ReplyDeleteEnjoyed tonights workout.
Scored 208.
Pretty pleased with myself.
Core was great as always.
The workout was really hard tonight but I did do a PB on box jumps. Now able to jumps 4x25kg plates and 1x10kg plate.
ReplyDeleteOne day I'll jump on that box.
Very fatigued tonight. This week has been haaaaard.
Oh,,,, loved the core work.
:-)
I did power cleans with 2x3kg dumb bells and kettle bell swings with 5kg dumb bell 10 rounds.
ReplyDeletethe work out was heaps and heaps of FUN!!!!!!!!!!
Tysha is an o for awsome trainer i kept on going because her modervation was rad i liked working out with Pete.
Enjoyed workout tonight. Hard but good.
ReplyDeleteUsed 20kg bar for OH Squats.
Did hang powercleans with 30 kg and KB swings with 12kg KB.
Core was good as always.
thanks Tysha. I always enjoy your classes.
Love ya! :-)