Sunday, May 27, 2012

28.05.2012 - 3.6.2012


Maverick Monday

Focus
Foam roll:
ITB 2 mins Each Side
Calves 2 mins Each Side
400m Run
50 Thrusters
50 Push Ups
400m Run
25 Thrusters
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
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


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

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.

Core
Holding the Deadlift Position with the Dowel (waiters bow)
3 minutes x 2 sets


 

Fig-tree Friday

Focus
Bar 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 
10 Burpees 
5 Box Jumps

Core
SB Bridge
Push Up Holds

Sunday, May 20, 2012

21.05.2012 - 27.05.2012


MONDAY 

HAPPY BIRTHDAY ANG!


Focus
Birthday T2B for Ang!
Everyone performs 1 rep for every year of Anges life!
CELEBRATE!


Workout
For time:

50 DU’s
40 Burpees
30 DU’s
20 Burpees
10 DU’s
5 Burpees

Core
Star Fish 30 each side x 3
TUESDAY

Focus
MB Slams (partner)
1min on 30 off x 3

Workout
40:20 - (8 rounds - 24minutes)

Walking Lunge W/ Alternating Press
Push-Up
Strict Pull-up

Core
SB Crawls
Hip Extension


WEDNESDAY


Focus
SB Balance on your butt for as long as possible.
(no one is to go to knees or harder without full supervision from a trainer)

Workout
60/60/60/60/REST (25minutes)

KB/BB SDHP
Box Jump/Step Up
Sprints 10m
Lateral Step Overs

5 Rounds

Core
60/60 x 3
360 SB spins
Ring Holds



THURSDAY


Focus
SB Russian Twist (no weight just BWT)

Workout
33 Min Cutt off.
Partner up and take your time! No rush Just work!

10 Deadlift
8 Push Press
5 SA Pull on rings or hardest Version you can do.

You do 5 reps – They do 5 reps
 
Core
C’s
SB Superman

FRIDAY

 


Focus
If uneven numbers we will rotate through until every team/person has had 3 go on the rope shakes.

Partner Rope Shake
Partner Farmers Carry

Workout
40/20 x 5 rounds (25 minutes

Sit-up
Turkish Get Up L side
Turkish Get up R side
Floor Press L Side
Floor Press R Side

If using a Dumbbell. Try to use the same one for most exercises and challenge yourself.

Core
60/60 X 3
5 Point Heel Taps


SUPER SATURDAY


Focus
Frisbee

Workout
Speed and Power

20:40 (7 rounds – 28 minutes)

KB Swing
Suicide Runs
Lunge Switch
Horizontal Wall Ball

Core
Lateral Hand Walks
Knee Flexion Hip Extension on SB


Sunday, May 13, 2012

14.05.2012 – 21.05.2012



Monday Mania! 
Foam rolling is GREAT for your body. Everyday hit at least 3 spots!


Focus
Farmers Carry - 10m laps of the gym (2 mins)

Workout – Hypertrophy

25 min amrap (slow/heavy and controlled. Not fast and light)

Partner up and complete:

10 KB/DB Lunge Rotation Press (Each leg)
10 BB SDHP

The only rest you will get is while your partner is doing their reps.

Less rounds more loading. 

Core
SB Pass Throughs
Prone Cobras


Tuesday Toughness

Emma has come a long way from just the BB overhead! Great work Emma.

 


Focus
Double Under Practice



Workout – Speed and Power (fast and as many rounds as possible)



Amrap in 20 mins

(Partner up. You go they go)

5 Pullups
10 Kb Swings
20 Double Unders

Core
Russian Twist
C’s



Wednesday Walk-about

Kris training up a storm, while Trudy captures the moment in a photo!

 



Focus

Partner Band Sprints 30/30 x 4 rounds

Workout
– Interval Strength

Partner up – you go , they go.

Do as much work as you both can in 30 mins


6-10 x Dips
6- 10 x Floor Press
10 x Push-Up with hand release at the bottom

Core
3D Standing Heel Taps (barn dance haha)



Thursday Thunder 

Handstand!

 


Focus

Re bounder – add a burpess for ever missed catch or missed throw


Workout – Endurance

2-4-8-16-20-16-8-4-2

Toes to Bar
Burpee Box Jump

Core
Push Up Hold
SL Hip Extension Holds





Furious Friday

Sunday dinner SET TO MAKE a come back! Keep an eye out. New concept? Maybe! 

 



Focus
Partner MB Throws 25 reps rest 10 breaths 25 reps x 2


Workout – Interval

40:20

Deadlift
Horri Pull
Bent Over Row (right side)

Bent Over Row (left side)



Core

Fish Tales in the rings

Squat Holds



Shivering Saturday 




Focus 
Frisbee

Workout
Tabata 20:10 (8 rounds)

WPSU
Push Press
Lateral Step Overs
MB Slams



Core
Skipping Rope




Sunday, May 6, 2012

Monday

Focus
Pushup Holds
Squat Holds

30/30 – No rest between just alternate between the two

Workout
Plyometric Pushup
Box Jump

5/10/15/20/20/15/10/5

Core
Single Leg Hip Extension
SB crunch

60/30/30 x 3 sets (6 minutes)

Tuesday

Focus
Teach proper position for the kip

Workout
Reptilian Crawl
Deadlift

10 – 1

Core
Russian Twist
SA - First Part of Turkish Get up

60/30/30 – 3 sets



Wednesday




Focus
Over head Squats
5RM(A)/8 RM (I) or 10RM (B) based on experience.


Workout
50Mb Slams
25 Body Weight Squats
400m Run

5 rounds


Core
ITB Release
Glute Release
(Tennis Ball/Foam Roller)





Thursday



Focus

Sled Drag – 3 teams as many laps as possible. 2 people max using sled at any one time the rest of the team who are not working will rotate through 15 MB Slams 10 SDHP and 5 Burpees

Workout # 1

50/40/30/20/10

Sit-up
Double Under



Workout # 2

21/15/9

Thrusters
Pull-Ups


Core
SB Knee Flexion
Cross Over Crunch



Friday


Focus 5 point Lunge
5 sets 30/30


Workout
SA - Snatch
Lateral Lunge Left Side
Lateral Lunge Right Side

6 sets (27 minutes)

30/30 (No rest between sides only movements)


Core
Turkish Get-Ups
Partner Up. You do 10 they do 10 x 3 sets



Saturday
 

Focus
40m Dash/Frisbee

Workout


Every minute on the minute
6 rounds (24 minutes)

15/20/25 Push Press
15/20/25 Lateral Box Step Up (Alternate legs 20- each side)
15/20/25 Weight Plate - Ground to Overhead
1/2/3 - Speed bump 2 Speed bump Interval



**Note: Don’t go MASSIVELY  heavy with this one as it’s designed to be FAST and quick. You do want to pick a weight that will still challenge you.

Core
60/60 (6 mins)
3 Position Heel Taps