Maverick Monday
Focus
Foam roll:
ITB 2 mins Each Side
Calves 2 mins Each Side
400m Run
50 Thrusters
50 Push Ups
400m Run
50 Push Ups
400m Run
25 Thrusters
25 Pushups
400m
12 Thrusters
12 Pushups
Core
Prone Jack Knife
Prone Cobra.
25 Pushups
400m
12 Thrusters
12 Pushups
Core
Prone Jack Knife
Prone Cobra.
Tantalising Tuesday
Focus
Foam Roll
Glutes 2 mins each side
BB inner Thigh 2 mins each side
Partner Up – You go they go!
5 Pull-Ups
10 kb/BB SDHP
15 Situps
Cut Off 25 mins
Core
Partner Up – You go they go!
5 Pull-Ups
10 kb/BB SDHP
15 Situps
Cut Off 25 mins
Core
SB Superman
Leg Raises off the bar
Wormwood Wednesday
Focus
Hand shuffle - left and rigght 10 laps
Hand Shuffle - Back and forward 10 laps
10 Deadlifts
20 Walking Lunges
10 Each Leg - Box Step up.
8 rounds
20 Walking Lunges
10 Each Leg - Box Step up.
8 rounds
Core
4 point Horse Stance
Hip Extensions
Thyme Thursday
Focus
One Leg Balance - eyes closed
accumulate 5 mins
For time:
100 Shoulder Press
Beginner – Bar
Intermediate – 30kg
Advanced – 40kg
Beginner – Bar
Intermediate – 30kg
Advanced – 40kg
Every Time you break the RACK position you receive a penalty
* Penalty 10 KB Swings
Then:
Taking the age of the youngest person - 4 rounds of sit ups and Double Unders.
* Penalty 10 KB Swings
Then:
Taking the age of the youngest person - 4 rounds of sit ups and Double Unders.
Core
Holding the Deadlift Position with the Dowel (waiters bow)
3 minutes x 2 sets
Fig-tree Friday
FocusBar Hang 1 min x 3
In teams of two
(if uneven number you can go a team of 3 with reps of 75/60/45/30/15)
50-40-30-20-10
Toes to bar (reps can be shared between partners)
Russian Twist (reps can NOT be shared on this movements each person must do the 50/40/30/20/10)
Wall Ball (reps can be shared between partners)
Bear Crawl (Purple mats to Grass) 14/12/10/8/6 <----- rep scheme
Core
Skipping Rope
60/60 x 3
Seasonal Saturday
Focus
Frisbee
In teams of two:
Partner up - you go, they go.
100m sprint (10 x 10m laps in the gym)
25 Partner MB Slams
100m sprint (10 x 10m laps in the gym)
25 Partner MB Slams
10 Burpees
5 Box Jumps
Core
Core
SB Bridge
Push Up Holds