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