Sunday, August 5, 2012

6.8.2012 - 12.8.2012


  Monday
Best Squat!

Focus
Foam roll:
ITB 2 mins Each Side
Calves 2 mins Each Side

Workout
400m Run
50 Thrusters
50 Push Ups
400m Run
30 Thrusters
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
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

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

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
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 Knees to elbows
46 Push press
46 Back extensions
46 Wall balls
46 Burpees
46 Double unders
** workout subject to change without notice**

Core
SB Levers
30/30 - 6 rounds

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