10.09.2012 - 17.09.2012

 Manic Monday

Spring is here and it's good to see the gym alive with people!!

Focus
SB HIP FLEXOR STRETCH  - Place your foot up on the ball with the SB against the wall – hold for 2 minutes each side.

Workout - Interval Strength

40/20 x 8 rounds (24 mins)

Barbell Deadlifts (Pick a weight you can lift for 40 seconds any less and it’s to heavy)

OH Walking Lunges
*only if overhead MOBILITY is satisfactory*

(Choose from 2.5kg plate to a 25kg plate dependant on your ability)

Pushups on the ground

Core

Hip Extension Knee Flexion

TVA Heel Taps

Foam Roll Tight Spots

Top-Knotch Tuesday

Watching all the action at Comp Day!

Focus
Lat Stretch on the bands – Hold for 2 minutes each side x 2 sets
THEN

Shoulder mobility for 5 mins

Workout - Endurance
26 - 16 - 10

KB Swing
Single Arm Pull – half reps each side
400m Run (Backwards)

Core

(3 sets) 60/60
Turkish Get Ups

Tennis Ball

Use the tennis ball in 3 different spots for 2 minutes at a time.

Wilderness Wednesday

First workout for our Spring comp day

 

Focus

(hand eye co-ordination)

Throw a tennis ball at a marked spot on the wall and catch with opposite hand. 40:20 5 sets – every drop catch is a burpee at the end.

Workout

8 rounds (24 minutes)
30:30 – No rest between sides

KB One Leg Deadlift
One Arm Push Press
DB - One Arm Bent Over Row

Foam Roll: (8 minutes)

Calves and Glutes 2 mins a side

Thrashing Thursday

Vicky doing her in-between workouts "looking after the kiddies"

Focus
Calf Stretch for 2 minutes a side
Calf roll on foam roller 2 mins a side

Workout - Speed and Power

Complete the reps within the minute. Left over seconds are rest.

10 x Box Jumps

30 x MB slams

10 x Burpees

30 x Double Unders/Singles (90)

7 rounds (28 minutes)

Core
Wall Sits 1 minute on 30 seconds off x 3

Fun Filled Friday

Our great friend, Ashur!

Focus

40/20 x 4 rounds
DB Wood Chop

Workout - Interval

40:40 (24 mins)

6 sets

KB Sumo Deadlift High Pull

DB/BB Thrusters

Multi Directional Lunge

Core (6mins)
SB crunch

Prone Cobra

SUPER Saturday

Bear Crawls

Focus

Surprise Box

Workout

10 rounds:

30 reps - Rope shakes

15 - Touch Jumps

10 reps - Floor Press (go up in weight when you can)

CoreSB Flutters
X-over Crunch

Sunday Sessions

Focus

Individual focus - work on something that you never get a chance to do. Ask the trainer for help and options of progression. (15 mins)

Workout
 
 In teams of 2: (for time)

Relay
100m run x 10
then
30 Du's x 10 sets
then
10 Pushups x 10 sets
then
15 Pull-ups x 10 sets
then
20 Squats x 10 sets
then
25 sit-ups x 10 sets
Then
100m x 10 sets

You can not move on until all 10 sets have been done.
One person working at any one time.
You can alternate sets or you can do more sets if your partner can not do any more.

Core
Stretching and foam rolling