Ware Wednesday
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| 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
SB Pass Throughs
Opposing Arm and Leg
Tantalising Thursday
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| 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
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| Have you seen our old buddy Brett? If you have let him know we miss him here! |
Sausage Sizzle Sunday
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| 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)
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
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