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