Nathan & Belinda recenlty got back from a 6 week holiday and they were rep'in Ho-Fo around the world!
Focus - 10 mins
Mobility of the shoulder – Band Resistance – Distraction
Workout - 35-40 min cutt off
ENDURANCE
2-4-8-16-24-24-16-8-4-2
KB Swings
T2B
Burpee Box Jump or Step-Up (alternate legs)
Note: Volume - 108 reps per movement and 324 reps for total workout. Pick an appropriate weight for this level of volume.
Core – 6 mins (60/60)
SB Wrestling
Nolita - Ring Pulls. Nolita has been a member here for quite some time now. She loves the gym and the people in it. She travels over 30mins twice a week to come train with us all! Talk about commitment! You're awesome Nolita!
Focus - 10mins
Mobility of the hip flexor – Band Resistance
Workout
HYPERTROPHY –
10 sets X 10 reps
Front Squat
Pull-Up
Note: Work at your own pace. Rest when needed. Remember you want to challenge your 10 rep maximum for most of the 10 sets. So take rounds 1-3 light and easy then start to increase difficulty of each round from 4 to 10 for best results.
Core - 6mins (60/60)
Side Plank – Hip lifts
Would like to congratulate Anne for making the GRAND FINAL of her tennis tournament (good luck) and also congratulations on your jumping pull-ups from Saturday. Massive Improvement!
Focus - 10mins
Sled Intervals 2 teams – Max Sled Push/Pull in 7 minutes.
Workout
INTERVAL STRENGTH
30/30 – 6 rounds (24mins)
Bicep Curl Squat
Pushup on Rings
SDHP
Lateral Lunge Press
Core - 6mins (60/60)
SB Crunch
Palms to elbows
9:30am group - KB Lunges and PushupsFocus
Rope Shakes - 5 rounds - 30 seconds of work each round
Workout - 25mins
SPEED & POWER
20/40 x 5 rounds (25mins)
KB Swings
MB Slams
Interval Sprints
Double Unders
Lateral Plate Step-Ups (fast feet)
Core – 6mins (30int/30ext)
Skipping Rope
No focus – This workout will take a while to teach and to perform.
MAX STRENGTH
1st set 5rm Deadlift
(rest 1:30 min)
2nd Set 10 x Dumbbell Burpees
(rest 1:30 min)
3rd set 5rm Deadlift
(rest 1:30 min)
4th set Max Time HOLD On Bar Hang
(rest 1:30 min)
5th Set 5rm Deadlift
(rest 1:30 min)
6th Set Max Hold Wall Sit
(rest 1:30 min)
7th 1 rope climb or 15 X back to Standing rope climbs
(rest 1:30 min)
8th Set 5rm Deadlift
(rest 1:30 min)
9th Set 16 alternating left and right Turkish-get-ups
(rest 1:30 min)
10th set 5rm Deadlift
(rest until tomorrow! Haha)
Form is held above ALL – NO rounding of the spine AT ALL will be tolerated. If a person does not have spinal awareness then they will be held at a weight that they can manage for 5 reps for all sets.
Core 6mins – (60/60)
Lying floor press – slow and controlled
Donna killing some KB swings. Go DONNA!
Focus - 10mins
Trainers Choice
Workout - 17mins
Complete as many reps as possible in 17 mins
minutes following the rep scheme below:
3 Barbell Thrusters
3 Bear Crawls
6 Barbell Thrusters
6 Bear Crawls
9 Barbell Thrusters
9 Bear Crawls
12 Barbell Thrusters
12 Bear Crawls
15 Barbell Thrusters
15 Bear Crawls
18 Barbell Thrusters
18 Bear Crawls
21 Barbell Thrusters
21 Bear Crawls
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
1 bear crawl is length of floor and then in reverse is 2. Challenge your nervous system by literally going backwards on the crawls then crawling forward.
Core - 6 mins
TVA Heel Taps
FWD Ball Roll
Packed house last night (Tuesday) at HoFo. How good was it? !!! Did the workout after hour of power. used 12 & 16 Kg for front squats. used no band, until round 7, thats alot of pull ups. happy with that. sore arms today :)
ReplyDeleteFriday nights workout was 24 minutes.
ReplyDeleteDid 13 kg deadlifts, 1 minutes 10 seconds bar hang and 4 minute wall sits. used 4 kg dumb bell for turkish getups. Thakyou Pete and everyone at HoFo that motovated me expecially my Dad.
Tonights workout was great.
ReplyDeleteTime was 17 minutes. did 60kg deadlifts, 1 minutes bar hang, 2 minute 12 second wall sit. did 32 modified Turkish getups with 8kg KB.
Stopped having the rest time. I didn't fell I needed it.
Thanks Pete it was so much fun. :-)