29.10.12 - 4.11.2012

Monday

Focus
Foam Roll - calves 2 mins each
BB release - inner thigh 2 mins each 

Workout 
20/20/20/30 rest = 1:30 a round x 12 rounds = 18mins
Du's 
Plyo push Up (weight plates)
Squat jumps 

Have your own station or share and start on different movements. 
The way it works - NO REST between movements go straight from du's to plyo push to squat jumps, quick transitions. Rest 30 at the end of each round. Count your TOTAL reps for all 3 movements and wright it up in your 30sec rest at end of each round.

Core 
Prone cobra
TVA heel Taps

Tuesday 

Focus

30/30 x 4 

Squat holds

Push up holds 

Workout 

10-1 or 30mins cut off

Wall balls

Dead Lift 

Multi directional lunge 

Core 

Flutter Kicks 

Floor anterior crunch (no pulling on head hands on temple) 

Wednesday 

Focus 

Work a weakness

Workout 

2 Groups EMON x 12 then swap = 24mins

Group 1 - 5 pull up's (hardest version) 

Group 2 - 5 Power Cleans 

Core 

Hip ext 

Sb crunch 

Thursday 

Focus

30/30 x 4 

Bar Hang holds (activate Lats & Shoulders)

Workout

ADD a rep each round for 18mins 

KB swing 

Sit up 

Push press

Core

Friday

Focus: 
Tabata 20:10 x 8 rounds 
Burpees 
 
Workout 
30/30 x 8 rounds 
Ring dips (bands / toes) 
Weight plate G2OH 
Push up 
 
Core 
Super mans 
X over crunch 
 

Saturday 

Focus 
Work a weakness 
 
Workout 
20:40 x 6 rounds = 24mins 
KB SDHP
Ladder sprints 
Knees to elbows 
Rope B2S 
 
Core 
SB Lower back release 
MB oblique twists 

Sunday

Focus 
400m run x 2 - rest same length of time between runs. 
 
Workout
Partner up 
You go they go - x 5 rounds for time

5 burpees 
10 horri pulls 
15 mb slams
20 jumping jacks 
 
(you do 5 burpees then your partner does 5

you do 10 horri pulls 

then your partner does 10 ECT ECT) 
 
Core 
5mins Foam roller long lie 
(turns lights off, put mediation music on and chill / focus on 

breathing for 5 mins) 
 

22/10/12 – 29/10/12

Monday 

 

FOCUS

30/30 x 4

knee lifts / knees 2 elbows

 
 

 Workout

 speed & power ~ 20:40 X 7 (28mins)

 

B2S rope climb

kb swings

burpees

jumping pull ups

 

CORE

mb oblique twist (side to side twist with Med Ball)

hip ext

 

Tuesday

 

FOCUS

Teams of 2~3

10 x 50m sprints for time (you sprint 50m tag partner, they sprint 50m)

10 rounds shared total.

 
 

Workout 

Strength ~ 30/30 x 8 (24mins) 

 

OH weight plate lunge

KB Front squat

BB dead lift

 

CORE

skipping rope

 

Wednesday 

 

FOCUS

Snatch Tutorial - learn the Snatch technique from ground to over head.

 (Dowel Rod)

 
Workout
Endurance ~ For Time

50 Double Unders

30 v-sit ups

50 Double Unders

20 push ups

50 Double unders

10 pull ups

 

AND THEN - 

work your way back up the ladder - starting with 10 pull ups and so on

 

CORE

TVA

x over crunch

 

Thursday 

 

FOCUS

Broad Jumps UP Bear Crawls BACK (length of gym) x 5

 
Workout 

Hypertrophy ~ 40:20 x 10 rounds - (20mins) 

KB/DB Floor Press

BB SDHP

 

THEN

5mins ~ 5rounds

15sec touch jump 45sec rest - MOVE FAST ~ lowest reps is your score.

 

CORE

30/30/30 x 4 (5mins 30secs)

Front plank 

Side plank right

Side plank left

  Friday

 

FOCUS

200m farmers carry for time.

level 1 - Min 10kg total

level 2 - Min 16kg total

level 3 - Min 24kg total

 
Workout 

Core Crusher ~ 2,4,8,16,32,32,16,8,4,2 - for time

V-sit up

MB rotation slams

Hip ext Knee Flex

 

CORE

PNF ~ 60/60

 

Saturday 

 

FOCUS

work a weakness
 

Workout

EMON - 10mins each (30mins total)

1st group

30 rope shakes

 

2nd group

15 box jumps

 

3rd group

5 hang cleans

 

CORE

SB crunch

supermans

BOXING CLASS - 9:15am Saturday

First Class Free

Sunday 

 

FOCUS 

TABATA 20:10 X 8 rounds (4mins)

running (boxers) skip

 

Workout

PARTNER UP - You go they go!

 

10~1 - (35min cut off) 

Ring Dips - (hardest level you can do) 

Horri Pull - (hardest version for you)

Push press - (challenge yourself most reps you`ll do at once is 10) if range over head

with barbell is restricted use DB`s. 

 

CORE

Foam Roll / Tennis Ball release (trainers choice to delicate muscle group)

15.10.2012 - 21-10-2012

Monday

Its Great to see so many people being vocal about their favourite gym!!! :)
Keep tagging us guys and sharing our page! We get most of our business from word of mouth!

 

Focus
Evens and Odd for 8 minutes
12 x KB Swings
12 x SDHP
(Same weight)

Workout

30 x Double Unders (90 singles as sub)
10 x Push-ups

10 x Horri Pulls

Amrap 20 minuts

Core
Rear Delt flys with the 2.5kg plates or DB’s
C’s

Tuesday

This along with around 20 rubber mats was all I started with here at HF Fitness!
Check out our new gear from this week Interval clock/timer, foam rollers, massage balls, 18kgs Kbs and 3 pairs of 5kg Pendlay econ bumpers.

Focus
Surprise Box x 2 picks!

Workout

Deadlift Gauntlet with Pull-ups

(anything less then 40kgs will use a KB 32kg – 8kg)
Increasing Barbells from 40kgs

(EMOM -  24 minutes)

5 Pullups (if doing Horri -  Double reps)
5 Deadlifts

(you can customise the REPS to make workout more challenging instead of going heavier if ability, confidence and form will not allow)

Core

SB Crunch

Superman

Wednesday

One of my greatest achievements

Focus

Ladder Sprints (trainer will come up with variations)

Workout

10-1
Rope Shakes (Quadrupled)

Strict Press

Core

Lower Body Twist

Hip Ext HOLDS.

Thursday

One arm Snatch with different arms and gear. There is always a way!

 

Focus

Reptilian Crawls 30:30 x 6

Workout

21-18-15-12-9-6-3
(84 reps)

200m run

Hang Power Cleans

Dips (break them up, when you’re resting let someone else on the rings)

Subs for dips:
Pushups with NARROW hand placement


Core

SB Shoulder Circles

Lateral Shoulder circles
2 groups change in 3 minutes
30/30

Friday

Cindy KILLING the 28kg Front squats. Constant development!!
Great work Cindy, strong is the new skinny!! :)

 

Focus
Surprise box x 2

Workout

Group A:

EMOM – 12 minutes

5 (Level 3)

10 (Level 2) x Front Squats (load your FS appropriately for you ABILITY level)

15 (level 1)

Group B:

EMOM – 12 minutes

20 (level 3- unbroken for level 3)

15 (level 2)  x Box Jumps

10 (level 1)

Core

TVA Heel Taps
Prone Cobra

Saturday 

Don't forget guys! Friends and family can come along for their first FREE boxing class at 9:15am this saturday. If you're already a member here these classes are APART of your current membership. They just count as ONE class so if you're on unlimited you might as well and if you're on twice a week then save one up and give it ago this week or upgrade to UNLIMITED!

 

Workout

Speed and Power

Focus

Work on a weakness

Workout
20:40 x 7 rounds

MB Slams

Sprints

BB/DB Hang Snatch

Core

Barbell Smash

Sunday 

One day we will be THIS big!! :)

AMRAP in 12 minutes

Workout 1

Partner A runs 400m
Partner B Completes Wall Balls while partner A is running!

Rotate when Partner A gets back from run.

Team with the MOST wall Ball wins this section

-----------------------------------------------------------------------
(Rest 5 minutes)
-----------------------------------------------------------------------

Workout 2

Teams of 2

AMRAP in 8 minutes 30 seconds

Time starts INSIDE and FINISHES INSIDE with an empty bar (no plates or bars on the concrete outside 10 burpee penalty is so)

START:

Load a bar with weight and carry it 400m (weight will be decided on lightest partner)

Then unload the bar

Grab the empty bar and run 400m (both team members must be holding the bar at all times) 

Then Max Burpees of the remaining 8:30

The amount of burpees will be the TEAMS score.

------------------------------------------------------------------------

Add workout A’s score to workout B’s Score to determine your FINAL placing!

If you won the first workout you get 1 point and so on till all places have been give a point

If you won the second workout you get a point from 1 till all teams have been given a point

eg:

1^st = 1 Points

2^nd – 2 Points
3^rd – 3 Points
Add points together and lowest points over both workouts win!

08.10.2012 - 15.10.2012

Monday 

I've been on a journey for a long time now and it's good to stop and take a look back at where I began and how I FEEL and how I LOOK now. I could not imagine if i had never started my journey! I feel good I had the courage to start.

Focus

Surprise Box

Workout
Fat Blast

4 x Burpeee Pullups

12 x WPG2OH
24 x Double Unders

20 Min Amrap

Core

SB Crunch

Hip Extension on Floor

Tuesday

Chloe on holidays getting her 'fix' of lifting heavy sh*%$

Focus

Tabata Kb Swing

Workout

 Interval Strength

30:30 - x 8 rounds (24 Minutes) 

Lunge Box Step Up (L)

Lunge Box Step Up (R)

KB Front Squat

 

Core

SB Pass Throughs
Prone Cobra

Wednesday 

Do it! Now...

Focus

Surprise Box

Workout

Power!

10 x Plyo Pushups

20 x Jumping Pulls

10 x Round the world MB slams

Rest 1 minute

8 rounds for time

Core

TVA heel Taps

SB Flutter Kicks

Thursday

Alex is such a cute joey! haha

 

Focus

Band Sprints 30/30 x 5 rounds

Workouts

Max Endurance! PUSHHH

1 x Sit-up

1 x Double Under

1 x KB Swing

Add one rep every round for 20 minutes.
Try to get as high in the rounds as possible.

Core

Hip Flexor Stretch

Glute 90/90

Friday

Left:Tysha, 6 months after having jetta
Top Right: Ashur traines once a week with us but drives 35mins to be here!!! Committed.
Bottom right: Crystal 2 - 3 weeks after having baby Jayden

From everyone here at HF Fitness, Happy Birthday Justine! Thanks for being an awesome individual.
 We all appreciate you!

Focus

Surprise Box

Workout

40:20 x 8 (24minutes)

Turkish Get up (alternating)

BB Push Press

Deadlift

Core

L Side Bridge

R Side Bridge

Bridge

45/45/45

Saturday

Thump Boxing at HF FItness every Saturday. You can buy 10 packs or sign up to our memberships to be apart of the FUN!!!

Focus

Work a Weakness!

Workout

Speed and Power

20:40 – 6 rounds (24 Minutes)

MB Slam
Rope Shakes

T2b/KTE

Suicide Runs (5 pivots)

Core

Foam Rolling

Tennis Ball

Saturday workout #2
Thump-Boxing @ 9:15am

Sunday 

Can you say, Water, please!?!?!

Focus

Hand Shuffle Relay – 10 x 25m laps for time

Team workout

10 – 1

Dips (you can add weight if needed)

SA  Floor Press (each Arm)

B2S Rope Climb

Core

In a line Pass the MB while sitting in a balanced position on your bum

Push-up Hold

60/60 x 3 rounds