Monday
 |
| Humble beginnings! |
30:30 x 5 sets
Bear Crawls - forwards and backwards
Workout
Speed and Power
Toes to Bar
Burpees
Double
Under
8 sets (24mins)
Core
60/60 - 3 sets
Skipping Rope
Tuesday
 |
| Adam has come LEAPS and BOUNDS this year. Improving in ALL areas of health and fitness. Well done mate. (Still waiting on this tattoo!) |
Focus
Over Head Squat - Dowel practice and technique tutorial, Use crates for awareness and mirrors to watch your knee, hip and lower back positions.
Workout
40:20
KB or BB Sumo Deadlift High Pull
Push-up On Rings (Challenging)
Over Head Squat - Dowel practice and technique tutorial, Use crates for awareness and mirrors to watch your knee, hip and lower back positions.
Workout
40:20
KB or BB Sumo Deadlift High Pull
Push-up On Rings (Challenging)
10 Sets (20 minutes)
Core
30/30/60
PNF (L & R)
Bridge holds on Swiss balls
Wednesday
 |
| Chloe is Flying! |
Focus
Surprise Box
Workout
Endurance
13 - 1
Squat Press
Sit-Up
Run/Row/Bike
Core
60/60 - 3 sets
SB Pass Through
Prone Cobra
13 - 1
Squat Press
Sit-Up
Run/Row/Bike
Core
60/60 - 3 sets
SB Pass Through
Prone Cobra
Thursday
 |
| It's a balancing act when it comes to life! |
Focus
W:R = 30/30 - 5 sets
Ring Holds
W:R = 30/30 - 5 sets
Ring Holds
Workout
5 x Pull-ups
8 x Deadlifts
10 x SB Jack Knife
AMRAP in 25 minutes
5 x Pull-ups
8 x Deadlifts
10 x SB Jack Knife
AMRAP in 25 minutes
Core
60/60 - 3 sets
Flutter Kicks
TVA
Friday
 |
| Friday night at the gym is tops! |
Focus
Dynamic Warm Up
Workout
50-40-30-20-10
Lateral Box Step Up (each side)
KB Swings
Horri Pulls (Beginner: Standing/Inter: 45 degrees/Adv: Under anchor point)
Core
Lower Body Supine Rotations (legs at 90 degrees)
SB Supermans (full version)
Dynamic Warm Up
Workout
50-40-30-20-10
Lateral Box Step Up (each side)
KB Swings
Horri Pulls (Beginner: Standing/Inter: 45 degrees/Adv: Under anchor point)
Core
Lower Body Supine Rotations (legs at 90 degrees)
SB Supermans (full version)
Super Saturday
 |
| Group training is where it's at! Fun time! |
Focus
Surprise Box
Workout
Surprise Box
Workout
AMRAP 20min
5 X Strict Pullup
10 x Weight plate ground to over head
20 x Horse stance Knee to Elbow
100m x Interval Run/Row/Bike
Core
Oposing Arm and Leg
MB Rotations
5 X Strict Pullup
10 x Weight plate ground to over head
20 x Horse stance Knee to Elbow
100m x Interval Run/Row/Bike
Core
Oposing Arm and Leg
MB Rotations
COMP DAY AT 12PM!
Sunday
 | |
| The week is OVER!!! |
Focus
Dynamic Warm Up and Surprise Box
Team workouts
5 x Touch Jumps (make sure you touch the ground but NO BACK BENDING)
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 Partner runes through the obstacle course, tages partner at the opposite end
AMRAP in 30 minutes
Core
Foam Roll and Stretch
cute post i like it ^__^
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