25.06.2012 - 30.6.2012

Monday 

HAPPY BIRTHDAY TRUDY

Workout
Endurance

10-20-40-20-10

V-situps
KB Swing
Box Jumps

Core
SB Pass Throughs
Hip Extension Holds

Tuesday

Stewy and Seth at the Winter Comp Day - Fun for the whole Family

Focus
7 elbows to Palms
7 Horri Knee to Elbow

x 3 rounds


Workout
Speed and Power

20:20:20:30

Double Under
Plyo-Pushup
Squat Jumps (Crate to extension)
REST

Core - 30:30 x 3 (no rest)
Lateral Crawls
Anterior Crawls

Wednesday

Scotty and Garry goin REP for REP!  - Winter Games Day 2012

Focus

Deadlift Dowl - Slow control and form

Workout
Strength

Max Rep Deadlift at a decent weight
Max Pull-Ups

10 rounds


Core - 30/30/30 x 3 (4.5mins)
Prone Plank
Side Plank - L and R

Thursday

Smashing it out workout 2 heat 2

Focus
3 rounds
7 Burpees
1 x Super man to pike
7 Russian twists

Workout
Interval

40:20

Strict Press
Front Squat
MB Slam

8 Rounds (24 Minutes)

Core -60/60 x 3 (minutes)
C's
SB Crunch

Friday

Cindy and Jules know how to make Judging look GOOOD ;)

Focus
Rope Climb/Hanging Knee lift

Workout
5 rounds

10 x BB Cleans
10 x SB Jack Knife
10 x Knees to Elows

400m Run/Bike/Walk/Row (pick one)

Core
Cross Over Crunch
Super man on SB

Saturday

Laura being awesome! Go Laura.

 

Focus
Ultimate Frisbee

Workout
30:30
Rope Shakes
Lateral Box Step Over
Multi Directional Lunge

8 rounds (24 minutes)

Core
Skipping Rope

Sunday

Coming SOON!

18.06.2012

Monday

Workout

10 Rounds (20 mins)

Box Jump
MB Slam
Double Under
REST

30/30/30/30

Core
TVA Heel Taps
SB Superman


Tuesday

Every Minute On The Minute for 20 minutes:

1st minute
1 x Deadlift
1 x Burpee

2nd minute
2 x Deadlift
2 x Burpee

Etc

Adding a rep for every minute that you complete.

If you fail to make the rep range on the minute you will start to work your way back up the ladder starting back at 1 rep.

20minutes

Core
Butt Lifts
Hip Extension

Wednesday

Workout

30:30x 6 Rounds
(no rest between sides only resting after the front squat)

Lunge Rotation Press (left)
Lunge Rotation Press (right)
KB Front Squat
Box Step-Up (left)
Box Step-Up (right)

Core
SB Pass Throughts
Prone Cobra

Thursday

Workout

10 rounds x 10 Reps

Push-Up
Pull-Up
Russian Twist

Core
30/30/30 (no rest) x 3 Rounds

Side Plank (Each Side)
Prone Plank

Friday

Workout
Speed and Power

20:10 x 8 rounds (each)

KB Swings
Touch Jumps
V-Situps
Sprints (5m)

X 2 times through

Note:
Complete all 8 rounds then with a small rest move to movement #2 and so on.

Once completed all movements once, repeat for a last round and try to beat your previous rounds.

Core
Push Up Holds
Wall Squats

Saturday

Workout

AMRAP in 20 mins

SDHP x 10
Crawling - Superman to Pike
Push Press x 10

11.06.2012 - 17.06.2012

MONDAY

Have a sleep in and recover!
Above: Cindy showing you how a rest day should look! haha

PUBLIC HOLIDAY - Queens Birthday 

RECOVERY DAY  - Comp day recovery.

TUESDAY

Let's take a moment to see Kris's Transformation. You can see an amazing improvement!

Focus
30:30
Push up Hold with alternating rotation

Workout
20-15-10-10-15-20

Plyo Push-Up

6-10

SB Chest Press
Strict Press

20 x Uni Lateral Lateral/Anterior Delt Raise. (out in front and off to the side)

Core
60/60
TVA Heel Taps
SB Superman

WEDNESDAY

Triple Extension! Yes PLEASE! Awesome form Bel :) 

Focus
Muscle Up Transition on the bands
(25min Cutt off)


Workout
5 rounds for time

200m run
5 x Deadlift (with GOOD form and safe technique - find a heavy weight for 5 reps)
10 x Burpee
200m Run

Core
SB Pass Threw
 Prone Cobra

THURSDAY

Being the BEST starfish they can be! :) 

Focus

Double Under Practice 3 minutes

(Anyone who joins the "100 club" will get a 30min PT session for free) 

Workout

Speed and Power

20:40 x 5 rounds

MB Slams
KB Swings
Push Press
DU's
Rope Shakes

Core
60/60 x 3

Fwd Ball Roll
Horse Stance

FRIDAY

Emma and Ang.
 ONE MORE REP!!!

Focus
30/30 x 4
Lateral Box Step Overs.


Workout
20 -  15 - 10 - 10 - 15 - 20

Horizontal Bucking Bronco

6-10 reps (If rope climb only 2 per round)
Rope Climb/Back To Standing
Pull - Ups

20 x Swiss Ball Rear Delt Flies

Note:
Each person will do 20 reps of HBB then continue on to do 6-10 reps of RC and Pull-Ups followed by 20 x swiss ball rear delts flies then back to 15 HBB and continue like so.

Core
60/60
C's

SATURDAY

Alison is well within her journey of becoming the best she can be each day.
Her positive attitude is really shinning bright. Alison works hard everyday. She is focused on what she needs to do to be that much closer to where she feels she needs to go. Great work Ali.

Focus
Frisbee

Workout
20:20

DB/BB Snatch
T2B
Lunge Throw Downs

10 rounds (20 minutes)

Core
Hip Extension
MB Rotations Pass in a line to a partner

4.06.2012 - 10.6.2010

Monday

Focus


Dip Holds
30:30 x 4 rounds


Workout


Deadlifts
MB Slams


40:20 x 10 rounds (20 min)


Core
3D Squats

Tuesday

Focus
Rope Climbs Foot Holds or Back To Standing


Workout
 Speed and Power

20:40 x 6 rounds

Double Unders
Suicide Crawls (5m Interval)

Ladder Sprints
KB Swings


Core

V obliques MB
Swiss Ball Butt Balance

Wednesday

Work with a partner. Your partner will do 10 reps and then you do 10 reps. Move on together to the next exercise. If you don’t have a partner use a stop watch to time how long each set takes you then rest as long as you worked.


Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.



Workout

Beginner 5 sets

Intermediate 7 sets

Advance 10 sets


10 reps

Floor Press
Ring Push-up
Push Press


Core
Super Man
Hip Extension

Thursday

Focus
40:20 (pick a movement) x 5

Workout

2-4-8-16-32-16-8-4-2
(92 reps)

Sit-up
Jack Knife
Box Jumps/Step-Ups (don’t go silly on height stay comfortable)

Core
Opposing Arm and Leg
SB  Crunch

Friday

Focus
30:30 Team Interval Sprints (max reps) 4 rounds

Workout
Beginner 5 sets

Intermediate 7 sets

Advance 10 sets


10 reps

Work with a partner. Your partner will do 10 reps and then you do 10 reps. Move on together to the next exercise. If you don’t have a partner use a stop watch to time how long each set takes you then rest as long as you worked.


Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.

Box Step Up
Lunge
Front Squat


Core
Squat Holds ( Yes, I know that you just trained LEGS haha)
Push Up Holds

SUPER SATURDAY!!!!!

Focus
Frisbee


Workout
Every Minute On the Minute


1st Minute Thruster 30/40kgs (no Heavier)
2nd Minute K2E
3rd Minute 10m Shuttle


3 Groups


One rep on the First Minute. Adding one rep per minute for a total of 13 minutes and a total of 91 reps if you can make it to the FINAL LEVEL!!! :)


Core
Horse