MONDAY
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| 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
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| 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
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| 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
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| 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
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
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| 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
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