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

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(Rest 5 minutes)
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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.

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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!