30.07.2012 - 5.08.2012

Monday

 

Focus

3:30min AMRAP

5 x Squat Jump
5 x Pushup

Workout

Endurance

Amrap in 20 minutes

05 x Burpee Pull Ups

10 x Box Jump
50 x running skips (on the spot)

Core
60/60 x 3

SB Crawls
Hip Extension

Tuesday

Focus
10m Sprints x 10  x 2

Workout

Interval Strength

30:30 x 7 rounds (28 mins)

Lunge Box Step Up (L)
Lunge Box Step Up (R)

Deadlift
KB or Plate Loaded - Front Squat


Core
SB Pass Throughs
Prone Cobra

Wednesday

Focus

5 min Amrap
7 x Kb swings
7 x 15 inch Box Jumps

Workout
Speed and Power

10 x Plyo Pushup

20 x Jumping Pull-ups

10 x Around the world MB Slam
Rest 1 minute

6 rounds for time

Core
Skipping Rope

Thursday

Don't forget. Thursday Feasts. Come join in on a community event where we all get to sit down and have dinner together. Cost of the dinner is $15 and you will need to pre pay and email me to secure your place on the night.
Check out http://holisticfoundations.blogspot.com.au/p/thursday-night-feasts.html  for more details.

Focus
Amrap  4 mins

10 x SDHP - KB

7 x SB Pike


Workout
Strength Session

Every 2 minutes (rest remaining seconds)
(2min, 4, 6, 8, 10, 12, 14, 16, 18, 20min)

10 sets

5 x Cleans
5 x Push Press

You will have 2 minutes to complete the 5 x Cleans and the PP then you will have what ever time is left to rest. The idea is each round to challenge your last. Get Strong.

Core

Wall Sits
Pushup Holds

Friday

Focus
40:20 x 3 Commando Burpee Roll

Workout
20:40 - Speed and power (6 rounds – 30 minutes)

(L) SA Snatch
(R) SA Snatch
Horri Pull
Burpee
Suicide Srpints

Core 

60/ 60 x 3
SB Lever Pushes

Saturday

Focus
Muscle up Transitions/False Grip Ring Rows

Workout

100 x Double Unders or 400m running skipping
60 x MB Slams
50 x V style Situps
40 x Box Jumps/Step ups
30 x SB Pike
15 x Laps Around The Building

Core
60/60 x 3
SB Side Bend

Sunday

Happy 31st Birthday Adam!!! :) Enjoy this workout on your birthday

Workout
In teams of 3:

150 Rope Climbs Back To Standing.
150 Thrusters (Bar can not touch the ground for the whole workout)
150 KB Swings (The heaviest bell can never touch the ground)

** Penalty of 15 Burpees if the rules are broken**

Core
30/30/30 x 3 rounds
Prone Plank/Side Plank L and R

23.7.2012 - 29.7.2012

Motivating Monday 

List the names of people who you motivated to our FB page.

Focus

Running Skipping

60/60 x 3 rounds

Workout

10 rounds

Max Push-up’s
50m Sprint
2 Minute Rest

Core

60/60 x 3

MB Rotations

Waiters Bow

Tranquil Tuesday
Take time out to spend 10minutes in a tranquil place

 

Focus

Rope Swings 30 seconds x 4 rounds (max swings)

Workout
40:20

3 x KB Swings

Then

3 x Burpee

Then

3 x Running Skips or Double Unders

3 rounds (9 minutes per round/3 rounds =27 minutes)

Core

60/60 x 3 rounds

One Legged Standing Heel Taps

Winning Wednesday
What will you WIN at today? it can be as simple as getting to bed on time. Tell us on Facebook.

Focus

Bear Crawl 15 metres

Broad Jump Back 15 metres

5 rounds for time

Workout
Walking Dumbbells
Walking Lunges

30/30 - 10 rounds (20 minutes)

Core

Superman on Floor

SB Crunch

60/60 x 3

Therapeutic Thursday
Go get a massage, treat yourself the right way!!

Focus

Band Sprints

30/30 x 4 rounds

Workout

Endurance

2-4-8-16-32-32-16-8-4-2

(124 reps each movement)

SDHP

V-Situps

Horrizontal Pull

Core

Flutter Kicks

TVA Heel Taps

Flamingo Friday
Be kind to a flamingo or any animal today.

Focus

Hop-Scotch

Workout

Speed and Power

20:40 x 7 rounds (28 mins)

Rope Shake

Lateral Step Overs

Jumping Jacks

Mountain Climbers

Core

Fwd Ball Roll

Prone Cobra

Slow cooked Saturday
Slow cook your breakfast, lunch or dinner today

Focus

Frisbee

Workout

10 – 1

Ring Dips

Then

15 Squats

Core

30/30 x 3

Rotational Pushup (without the push)

Push Holds

 Sustainable Sunday
recycle, reduce or reuse something today

Focus

MP's Choice

Workout
Team workouts

5 x Touch Jumps (make sure you touch the ground but NO BACK BENDING)

Box Jump Over (making sure you stop on the top first)

Weave Through the Cones

10 x MB Slams

Ladder Run

Teams of 4 (2 people at each end)
One Patner runes through the obstacle course, tages partner at the opposite end

AMRAP in 30 minutes

Core

30-30-60 x 3 

SB Side Flexion 

Plank

16.07.2012 - 22.07.2012

  Ware Wednesday 

Happy Birthday Mr Ware!

 

Focus

Happy Birthday Alex – 33 T2B or K2E

Workout

150 Double Unders

75 SDHP (light weight)

50 Box Jumps

25 Burpees

For Time

Core
SB Pass Throughs

Opposing Arm and Leg

Tantalising Thursday

Crystal Lynch

 

Focus

In teams of 2:  4 x 50m Sprint Relay + 100 Partner MB SLAMS

Workout

40:20 x 8 rounds (24minutes)

Pull-Ups (Horizontal or Vertical)

Lunges

Push Press

Core

Cross Over Crunch

Hip Extension Knee Flexion on SB

Fun Friday

Burpee champ

 

Focus

In teams of 2 max rope climbs in 3 minutes

Workout

30:30 x 8 rounds (no rest between rounds: 24minutes)

One Arm Snatch (R)

One Arm Snatch (L)

One legged Deadlift (R)

One Legged Deadlift (L)

One Arm Push Press (R)

One Arm Push Press (L)

Core

SB Bridge

Plank

60/60 x 3

Sun-dance Saturday 

Have you seen our old buddy Sean? If you have let him know we miss him here!!

Focus

Frisbee/Re bounder

Workout

Every Minute On The Minute

Power Clean

AMRAP in 20mins

Once you fail to make the required rep range within the minute you will simple Start again from 1 or work your way back down from where you did complete to finish off any remaining minutes.

Core

SB Wrestles

30:30 x 3

Have you seen our old buddy Brett? If you have let him know we miss him here!

Sausage Sizzle Sunday

Kate Beath - back in the gym and roaring for results! She is back in the game and on fire!!

 

Focus

MB SLAM relay
50 Slams each in teams of 3-4 – quickest time wins (if one team is smaller one person will go twice or split between group to cover the extra 50 reps)

Workout

One person working at one time teams of 3

While the other people encourage the working person until it's their turn to go!

7 Air Squats

7 V-Situps

7 MB Slam

20m Sprint (up and back)

In the form of a relay.

Core

Push Up Hold

Squat Hold

60/60 x 3

Tuesday

FOCUS
Handstand Progression

(unless you can perform a handstand hold on a box for 1min you are not allowed to try the wall)

10 x KB swing
5 x Station Suicide Run (3m apart)

Rest 60
15 Rounds

CORE
Prone Cobra
Heel Taps

16.7.2012 - 22.7.2012

FOCUS
Double Under Practice (10mins)


WORKOUT
AMRAP 30min
20 release push
10 Push press
5 ring dips

CORE
SB Crunch
Superman
60/60 x 3

9.7.2012 – 15.7.2012

MONDAY 

Successful baby shower for Crystal. Only a few weeks out now. Good luck Crystal you have done an INSPIRATIONAL job during your pregnancy. Thanks for everything from everyone at HF FITNESS! Enjoy your time off and getting read for the baby to be born!

Focus
40:20 x 3
Small box – piston box jumps… not a high box just a height that you can do (even if ONE single plate) that you can jump on and off for 40 seconds x 3 rounds

Workout
For time:

50 Burpees

40 DU’s

30 Burpees

20 DU’s

10 Burpees

5 DU’s

2 minutes after you finish:

Max Reps:

Burpees in 1 min
Du’s in 1 min

(you may need your OWN iphone or stop watch to record your 1 min interval)

Your time for the first part and your max reps will be your score for this workout.

Core

Star Fish 30 each side x 3

TUESDAY

Everyone smashing out some ladder training!

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

Spot On!!

 

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 SDHP

Box Jump or Step Up

Sprints 10m

Lateral Step Overs

REST

5 Rounds

Core
60/60 x 3

360 SB spins

Ring Holds

THURSDAY 

What an amazing bunch of people we have at HF FITNESS!

Focus

SB Russian Twist (no weight just BWT)

Workout

33 Min Cutt off.

Partner up and take your time! No rush Just work!

10 x Deadlift

8 x Push Press  - KB (Each Side)

5 x SA  Horizontal Pull on rings or hardest version you can do. (Each Side)
 

Core

C’s

SB Superman

FRIDAY the 13th 

Come dressed in a scary freak costume to WIN a PT session. PT sessions will be given to all people who put in a great effort with their costumes! Some cool photos are what we're after!

 

Focus
If uneven numbers, we will rotate through until every team/person has had 3 goes 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

Tysha Grady has  just started her cleanse this year and is on an amazing journey to be the best an healthiest she can be!

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

 THE GRAND OPENING DAY

We at HF FITNESS are proud to announce SUNDAY classes starting at 8am with MICHAEL PEARSON. Michael is extremely passionate about the health and fitness industry and I have had the pleasure to train him and with him for well over 1.5 years now. He always gives his best and he will lead you all to some amazing results! Come down on Sunday to show your support. Al welcome, Unlimited and twice a week even if you have already competed 2 sessions this week as a special promotion.

***All twice a week members can attend as a special promotion offer even if they have used up their sessions during the week   ***

Focus

TEAM SLED DRAGS (we only have one sled now which means you will go in HEATS) 3 people in one team and do a time trial. From grass at the very end of the gym all the way to the purple mats.

Weight – 170kgs (as a team or 3) one person on each length of rope and one in the middle holding on to both sides.

Workout

In teams (the trainer will pick the teams either 3 or 2)

200m Run as a team

150 Squats

50 K2E or T2B

150 Rope Shakes

50m Farmers Carry (pinch grip 10kgs plates)

150 kb Swings
300 singles skips each or 125 Double Unders

400m Run as a team

For time

--------------------------------------------

The rules:

On the run, teams MUST run together or receive a penalty of 10 burpees.

Only ONE person working at any one time. If two are working team penalty of 10 burpees.

Spread the load out amongst your team

Have fun and all movements are modifiable for your needs so no stress.

Challenge accepted!!!

2.7.2012 - 8.7.2012

Macho Monday 

Focus

One length of gym Bear Crawl

One length of Gym Broad Jump

X 4 rounds

Workout

Endurance

Thruster

Pull-up

Double Under

20 Min AMRAP
Add a rep to each round that you complete.

Eg: At the start of the workout you will perform one rep of EACH movment at your own pace. Then when you finish the round you will add a rep. Making it 2 reps of each movement. And cycle through like so for as many rounds and reps in 20 mins as possible.

Core

SB Superman

TVA Heel Taps

Note: This is an ENDURANCE workout. DO NOT STOP. Go as hard and full ball as YOU CAN for your LEVEL to get the BEST result from this workout.

 

Tenacious Tuesday

 

Focus

Perfect Push-up (use a dowel to lie upon your spine as a reference)

Just work with each other to understand the concepts surround a perfectly aligned Pushup

Workout

Strength

10.9.8.7.6.5.4.3.2.1 reps of:

Dealift

KB/DB Lunge

200m Sprint

Note: The Deadlift and the Lunge shoule be a challenge to you. Remember the MOST reps you will complete in ANY ONE set will only be 10 reps. Keeping this in mind you will be best to challenge yourself on weight as each set is complete for the best result from this workout.

Core

Lower body Russian Twists

Forward Ball Roll

Wicked Wednesday 

 

Focus

Rope Climb – Foot Lock, Butt to Standing, L-Sit, No legs etc

Workout

Partner workout in 2’s or 3’s

AMRAP in 20mins

10 x Push-Up

10 x V Sit up (TVA heel taps for lower body scale)

MB Slam (total score is your teams score)  

How it works:

Your total score is your MB SLAMS as a GROUP.

A MB must ALWAYS be moving.

One partner must be always slamming a MB the other 2 or 1 person will have complete the 10 Pushups and the 10 V sit-ups.

Core

Lateral Ball Roll

Prone Cpbra

Thunder-Bolt Thursday 

 

Focus

Dowel Over head Squat –Form only!

Workout

Speed and Power

20:40

Burpees

BB Snatch

Knees to Elbows

8 rounds (24 minutes)

Core

SB Twister

Waiter Bow Hold (elbows at 90 degrees and in tight to lats)

FIGJAM Friday

Focus

Shoulder Clocks (use a towel or foam roller to prop your neck in a straight line while laying on your side)

Workout

Unilateral – Strength and Stability

SL Deadlift – DB

Single Arm Horizontal Pull with Rotation

SL Box Squat

No rest between sides. Only movements.

6 rounds (27 minutes)

Core

Calf Stretch

90/90 Stretch

Long Lie on Roller

2 minutes of each (1min each side on unilateral stretches)

Satisfaction Saturday

Focus

Frisbee/Tug-of-war/Re-bounder

Workout (in teams of 2 or 3)

AMRAP in 25mins

5 x Box Jumps

10 x KB Swings

15 x SDHP

Note: You go, they go. REPEAT.

Core

3D Squat

SUNDAY

COMING SOON