Monday
 |
| Best Squat! |
Focus
Foam roll:
ITB 2 mins Each Side
Calves 2 mins Each Side
Workout
Workout
400m Run
50 Thrusters
50 Push Ups
400m Run
50 Push Ups
400m Run
30 Thrusters
30 Pushups
400m
20 Thrusters
20 Pushups
Core
Prone Jack Knife
Prone Cobra.
30 Pushups
400m
20 Thrusters
20 Pushups
Core
Prone Jack Knife
Prone Cobra.
Tuesday
 |
| Tysha finds her LOVE of training and expresses it in heart shaped sweat patches! |
Focus
Foam Roll
Glutes 2 mins each side
BB inner Thigh 2 mins each side
Workout
Partner Up – You go they go!
5 Pull-Ups
10 KB/BB SDHP
12 Situps
Cut Off 30 mins
Core
Workout
Partner Up – You go they go!
5 Pull-Ups
10 KB/BB SDHP
12 Situps
Cut Off 30 mins
Core
SB Superman
Leg Raises off the bar
Wednesday
 |
| Jules getting her traps and rhomboids engaged! |
Focus
Hand shuffle - left and rigght 10 laps
Hand Shuffle - Back and forward 10 laps
Workout
10 Deadlifts
20 Walking Lunges
10 Each Leg - Box Step up.
8 rounds
Core
4 point Horse Stance
Hip Extensions
Thursday
 |
| Thursday Night Feast this week - email me to secure your spot. |
Focus
One Leg Balance - eyes closed
accumulate 5 mins
For time:
Workout
100 x Shoulder Press (A)/Push Press (I)/High Pull (B)
Beginner – Bar
Intermediate – 30kg
Advanced – 40kg
Beginner – Bar
Intermediate – 30kg
Advanced – 40kg
Every Time you break the RACK position you receive a penalty
* Penalty 10 KB Swings
Then:
Taking the age of the youngest person -
4 rounds of:
Sit Ups
Double Unders
1m Broad Jumps
* Penalty 10 KB Swings
Then:
Taking the age of the youngest person -
4 rounds of:
Sit Ups
Double Unders
1m Broad Jumps
Core
Holding the Deadlift Position with the Dowel (waiters bow)
3 minutes x 2 sets
Friday
 |
| Handstand-ville for Kate! |
Focus
Bar Hang 1 min x 3
Workout
In teams of two
(if uneven number you can go a team of 3 with reps of 75/60/45/30/15)
50-40-30-20-10
Toes to bar (reps can be shared between partners)
Wall Ball (reps can be shared between partners)
Bear Crawl (Purple mats to Grass) 14/12/10/8/6 <----- rep scheme
Core
Skipping Rope
60/60 x 3
Saturday
 |
| The adopted kitty - Chleo |
Focus
Frisbee
In teams of two:
Workout
Partner up - you go, they go.
100m sprint (10 x 10m laps in the gym or 100m outside)
25 Partner MB Slams
10 Burpees (Partner holds a plank while burpees completed)
5 Box Jumps
Core
Core
SB Bridge
Push Up Holds
Sunday
Happy Birthday Michael! We all hope you have a GREAT day!
Focus
46 x Mp's Choice (he also has to do them haha)
Workout
46 Box jump, 24 inch box
46 Jumping pull-ups
46 Kettlebell Swings
46 Walking Lunge
46 Walking Lunge
46 Knees to elbows
46 Push press
46 Back extensions
46 Wall balls
46 Burpees
46 Double unders
** workout subject to change without notice**
** workout subject to change without notice**
Core
SB Levers
30/30 - 6 rounds
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