19.3.2012 - 25.03.2012

Monopoly Monday

Sean-o Doing some V-Styale Situps

Focus (20 mins)
5 RM Deadlift

Workout
10 – 1
BB Sumo Deadlift High Pull
Bear Crawl
Knees To Elbow

Core (3 mins)

Swinging Arm C’s
60 on 60 off

Tulip Tuesday

Can you guess who this is? Add guess to comments!

Focus 5RM Power Clean (20mins)

Workout
30:30 x 8 rounds (24minutes)

Pull-up
SB Chest Press
MB Rotation Slams


Core (6 minutes)
Partner - Pushup Hold/Commando Crawl Unders

Note: Partner holds Pushup position. Partner crawls underneath commando style as many times as possible in 60 seconds then swap.

Wedding Wednesday

Congratulations to Crystal & Chris on their amazing wedding on Saturday. See you when you get back from your Honey-Moon Crystal! :)

Workout
Endurance

4-8-16-20-16-8-4 (76 reps)

SB Jack Knife with Pushup
Weight Plate G2OH (make it hard)
Horizontal Knees to Elbows
Prisoner Stand Ups With DB’s (Each Leg)


Core (6mins)
SB 360 Spin
TVA Heel Taps

Thunderous Thursday

Today is the day HO-FO turns 1!
We are celebrating by going SKYDIVING at Wollongong SkyDiveTheBeach
this Saturday.
If skydiving is not for you, we are having a BBQ straight after at 3:00pm and chilling out on the beach. Contact Shane if you have any questions.

Focus
MB Throws from 5m (10 minutes)

Workout
Speed and Power

20:40 – 6 rounds

Rope Climb B2S
Ring Pushup
Lateral Step Overs (box or plates)
DU’s

Core (3 mins Each)
SB/Ground Bridge Holds
Long Lie or Squat Stretch

F-RAD Friday

Sled drags! Yiew!

Focus
20:10 – 8 sets V style Situps (lowest set counts as score)

Workout

7 rounds for time

Power Snatch (challenge your ability)
OHS/Font Squat (one or the other)
KB Swing (challenge your ability)
7 x Sprints around the gym (out the front door in the side door)

Rest one minute then:

Max Pushups/Ring Dips in 1 minute


Core (6mins)
Hip Extension Knee Flexion
Prone Cobra

SKY DIVE - Saturday



Keep an eye HERE! ;)