Monday

Focus
KB Swings – 6 sets 40:20 (stay consistent and don’t pick a weight to heavy)

Workout
Metabolism Building (8-10reps)

30:30

KB – SDHP
BB – Push Press
Horizontal Pull – Hands to chest/Butt to floor

8 rounds (24 minutes)

Note: The rep range in 8 – 12. If you are able to perform more then 15 reps in this workout then you might like to try adding weight to your lift to decrease amount of repetitions.

Core (6mins)
Forward Ball Roll
Hip Extension On The Floor

Tuesday

Focus
Pull-up – Active scapular stabilisation

Workout
Interval Strength

10 - 1

Dips Max - Front Squats (body weight squats are fine also)

Note: This workout starts with 10 ring dips. You will complete 10 ring dips then proceed to front squats where you will complete MAXIMAL front squats. Continue until you get down to 1 rep.

Your score for the main board is your amount of front squats.


Core (6mins)

Lower body rotation
Prone Cobra

Wednesday

Focus

Inch Worm

Workout
Speed & Power

On the minute, every Minute for 25 Minutes

5 x Dumbbell Burpees (Jump back only no Pushup)
10 x Pushups
20 x MB Slams
40 x Double Unders (moving forward jumps)

Note: At the start of the minute you have the remaining minute to complete the rep range as FAST as possible for maximal results. You then have the remaining minute to rest and catch your breath before the NEXT minute starts with the NEW rep range.

Record if you can the LOWEST time it takes per movement as a reference.

Core
Floor Supermans
SB Crunch

Thursday

Focus
5min SB Bridge Holds or floor Holds

Workout
Energy Burning

40:20 (12 – 15 reps)

Deadlift
Walking Backwards Lunge
Floor Press (40 seconds each side)

8 rounds (24 minutes)

Note: This is a great worout to challenge your ability to keep moving and stay focused. The rep range is 12 – 15. Plenty of energy will be burnt on this workout.

Core (6 mins)
SB Crawls
Horri – Pull Holds

Friday

No excuses?

Workout
Endurance

25 BOX vertical Pushups (advanced: HSPU)
50 Toes-to-bar/Knees to Elbows/Knee Raises
Run 800 meters
75 Power Cleans (don’t do very heavy)
100 Prisoner Get Up Stand Up

For TIME:

Note: Workout will be done for the fastest possible time. Keep safety and form in mind at ALL times. Do not sacrifice form for time.

Core (6mins)
Skipping Rope – Internal/External

Saturday

21-15-9

KB Swings
Pushup Up – Release at the bottom
KB Turkish Get-Up’s
Lunge Rotation Press (Each Side)

Core: 90/90 - 3 sets (9 minutes)

Pushup Holds
SB Supine Bridge Holds

UPDATES

• AWESOME work to laurie for having lost 1.9kg and Kate for a loss of 1.4kg
  
  
• Congratulations to Angela who did her FIRST EVER toes to bar this week and then did another 4!!!
  
  
• Good work by EVERYONE who completed last weeks workouts. It was a fantastic week, so many great opportunities to get stronger, faster and fitter! You all took advantage and that's what it's about.
  
  
  • 24th of March will be HO-FO's 1 year Birthday celebration in Wollongong. If you're interested to skydive or join us for lunch let me know ASAP!
    
    
    • DBA challenge for some is entering it's last week and we have a LIST of awesome results. Don't forget to update me each week on Sunday so i can update the blog. Have a look at everyones updates.