20.2.2012 - 26.2.2012

Monday
20.02.2012

Belinda - Getting her explosive power on!

Focus
Lateral Shuttle runs 1 minute on 30 off repeat 5 sets


Workout
Speed and Power

10 rounds

1 Rope Climb or/5 Back to Standing
10 Burpees
15kb Swings
20 Double Unders

Core - 60/60 (6 minutes)
SB Wrestles



Note: Work as fast as possible with good form and focus. Rest THE SAME time it takes to complete the set then go again, repeat 10 times.

NO ONE will climb to the TOP (3 pull and grabs MAX)
You also need to pass a test to be able to climb the rope. You will need to be able to hold on to the top and lift your knees to your chest 10 times without coming off to be able to even consider doing the climb and show an instructor that you are 100% capable of locking your feet off on the rope.

Tuesday
21/2/2012

Jules - Game face!

Focus
Two Groups - Stair Climbs/Handstands

Workout
Strength

Pushup (hardest version)
Pullup (hardest Version)

Advanced: 10 x 10
Intermediate: 7 x 10
Beginner: 5 x 10

Core
Prone Cobra
TVA Heel Taps


Note: GET STRONG! Take your time, you have 45 minutes to complete this workout. Don't take the easy road and do them at a level that is not challenging. Give yourself a target and reach it today. You have the potential to get as good as you want at these movements.

Wednesday
22.02.2012

Resting... ahhh

Focus
Practice Double Unders

Workout
Interval Strength

Deadlift
Beginner - Box Step Up (alternate legs)
Intermediate - Plate Step Up
Advance - Box Jump

40:20 - 10 sets (20 minutes)

Note: This workout is designed to be around INTERVAL STRENGTH. Being strong for prolonged amounts of time. Weight and reps have nothing to do with it. Work on your time under tension. If you can lift the bar EASILY for 40 seconds, go up in weight if you STRUGGLE to do 40 seconds drop the weight. Keep in mind everyone that this is A LOT of tension so pick an according weight.


Core
SB Flutter Kicks
Horse Stance - Cross Overs

Thursday
23.02.2012

Tysha being Awesome

Focus
Rope Shakes - 30/30 - 4 sets

Workout
Uni Lateral - Interval

Lunge with Rotation (No Press)
KB Bent Over Row
KB/DB Floor Press

40:20 - 4 sets (24 minutes)

Note: There are only 4 sets. Keeping this in mind. You will need to warm up well so that you can utilise the full 4 sets as WORKING sets. There is a 20 second rest between SIDES. Weaker side to be done first, then matched with stronger side.

Core - 60/60 (6minutes)
Hip Extenstion on the ground
Knee Flexion on SB

Friday
24.02.2012

Kate - Have Fun In Bali

Focus
Furthest Broad Jump

Workout
Speed and Power - Interval

Rope Shakes
Touch Jumps
Turkish Get Ups (HALF WAY only - Swap hands each rep)
Interval Sprints

20:40 x 6 sets (24 minutes)

Note: The idea of this workout is NOT to go heavy but to stay consistent and as FAST as possible for all 6 sets. Don't pick a weight that will train you to be slow, pick one that you can move with confidence, SPEED and POWERFULLY!

Core
SB Super man
MB rotations

Saturday
25.02.2012

Tyshas Beautiful Princess - Jetta

Focus
Lear the Kip

Workout

Two options:

Option A:

7 Min AMRAP of Burpess

Option B:

21-15-9

KB Swings
Pullups
400m Run

Option C:

All of the above


Core

Russian Twist
Push up Position Holds