26.11.2012 - 2.12.2012

Monday 

Focus

Max height vertical Jumps  X 10 attempts (best one is score)

Workout

40:40 - 6  sets (24 mins)

BB Sumo Deadlift High Pull

DB/BB Thrusters (don’t go to heavy! 40 seconds over 6 sets should be almost unbroken use DB’s if 15kg or 20kgs is to heavy for that load time. Don’t forget that the next movement is a lunge. Awesome leg workout)

KB Multi Directional Lunge with MB rotations

Core 

60/60 – 3 sets 6 minutes

SB Lateral Side Bends

Tuesday 

Jules with her daughters. She leads by example in her family because she cares about what her children eat and learn. She is the biggest role model. Great work Jules. Your daughters are beautiful.

Focus

Clean and jerk – find your 5 rep max (30 mins MAX)

Workout

21 - 15 - 9

Kb Swings (Challenge yourself on these. There are not a lot of reps, obviously form is paramount!)

Ring Pullups/Pullups On The Bar (Pick the hardest version for your own ability)

400m Run (Ring Sprints if running is not an appropriate option for you but 1:30 loading as a scale option)

Core: (3 sets) 60/60
Turkish Get Ups

Wednesday

Saving the planet, one drink bottle at a time. We have new re-usable bottles at HF. Ask a trainer for your chance to buy one. 2 left, be quick.

Focus

Tyre Flips - relay. Most distance in 1 minute.

Tabata:  

20:10 x 8 (stay on the same movement. no moving on until you have finsihed the 8 sets)

Burpee

Deadlift

Double Under

Shoulder Press

Core/Pre-hab:

FOAM ROLL – CALVES, ITB, TFL, GLUTE COMPLEX

7:30pm THUMP BOXING CLASS

Thursday

Endurance:

1 min Max Mountain Climbers
2 min Max KB Front Squats
3 mins Max 10m intervals
4 mins Ring Sprints

2 sets (20 minutes)

Core:
60/60

3 sets (6 mins)
3D Heel Taps

Friday 

Speed and Power: Complete the movement as fast as possible so that for the remaining time you can rest.

Every Minute On The Minute:

8 sets (24 minutes)

25 MB Horizontal Wall Throws

7 Pushups

7 BB Snatch

Saturday

Focus

Work a weakness

Workout

AMRAP 18 mins:

15 MB Slams

10 V sit ups

5 Back to standing Rope Climbs

3 Stair Climb (with or without weight depending on your own level) 

Core

Foam roll - Ask Shane for any specific help with spots that need extra work.

9:15am THUMP BOXING CLASS

19.11.12 - 25.11.12

Monday 

Guess Who?

 

Focus

Partner up - suicide sprints - you go your partner goes 10 x through each for time. 

 

Workout 

EMOM - 24mins - odds + evens!! 

 

Odds - 5 burpee - jumping pull up's

 

Evens - 15 KB swings 

 

*Remaining time left of the minute is your rest

 

Core

Anterior rocks

Prone cobra 

 

Tuesday

Ahh Holidays!

 

Focus 

Rope climbs B2S max reps in 30 sec's 

X 4 rounds - count your total score.

Then Max Toes to bar in one set each.

 

Workout 

30:30 x 10 = 20 Minutes

 

Push up (hardest level for you) 

5m Interval sprint 

 

Core

Flutter kicks 

X over crunch 

 

Wednesday 

Strong effort!

 

Focus 

Dead ball squat throws - length of room and back for time - 2 people at a time go! 

 

Workout 

2,4,6,8,10,15,15,10,8,6,4,2

 

WPGOH (challenging weight) 

Dead Lift (share bars if needed) 

Double Unders (double reps) 

4,8,12,16,20,20,16,12,8,4 

If doing singles triple the reps!! 

 

Core

45/45/45 x 3 = 6mins 

Front plank

Side plank (L) 

Side plank (R) 

 

Thursday

Go Kimmy! Push!

 

Focus 

30/30

V sit holds 

Push up holds

 

Workout 

40:20 x 8 = 24mins 

 

Lunge box step up (L) (controlled)

Lunge box step up (R) (controlled)

Ball Slam (fast max reps) 

 

Note : challenge the step up according to your level of fitness go reasonably heavy with db/kb. Ball slams to be light and fast. 

 

Core

SB lower back release

Anterior crunch (hands on temple)

 

Friday 

Vanja Loves his KB's

 

Focus 

Surprise box 

 

Workout 

20min Amrap

 

Max push up's

30 double unders 

Max pull up's

30 double unders 

 

And repeat for 20mins - tally max push up's and pull up's for each round you do. 

 

Core

SB superman

Floor hip ext  

 

 

Saturday

Zen time after a hard week of training! :)

 

Focus

Work a weakness

 

Workout

20:40 x 8 

 

knees to elbows (rings / bar)

V-sit up's

KB SDHP 

rope shakes (single rope)

 

Core

C's

Rear flys 

SUNDAY 

 

Focus

Learn how to use the tyres for flips.
Then as a group. Take one tyre and run it 400m in a relay style fashion. First team back, wins.
If one team is short, one member will double up on the run. 

Enjoy Stay safe!
 

Workout
1mins Tyre Flips

1min Horri Wall Balls
1min Push Press
1min Rest

5 rounds. (20 minutes)

Keep a cont count on all movements and record your round score on your rest.
At the end of the workout add up all 5 rounds. That is your score!

Have fun with the NEW TOYS in the gym.

12.11.12 - 18.11.12

Monday

6 rounds (24 minutes)

1 minute loading on each movement

KB/BB Lunge Alternating Press

Pushup with Alternating Rotation (bring hand to chest each rep)

Double Unders

Rest 1 minute

Core: 60/60  x 3 Sets (6 minutes)

Alternating Hip Extension

Note: You have 1 minute on each movement. This time domain is great for strength/endurance. Make sure you don’t go to light on the lunge press and make sure you’re trying to last the whole 1 minute on the push-ups doing the hardest variation for your ability. This way you will get to the DU’s and be able to hit a different pathway in that minute. Use the 1 min rest to get your heart rate and breathing under control and start the sequence over again. Have fun and smile during your workout!

Tuesday 

10 sets (30 minute Cap)

10 x BB Deadlift

10 x One Leg Box Squat

Core:  60/60 x 3 sets (6 minutes)

Skipping Rope

Note: Pick a load that you can handle.

Wednesday 

 

Focus: Use 20 minutes to practice a Olympic or power lift that you would like to become better at. For me, I would practice the lift that I was A) most scared of B) weakest on so that I gain exposure to the weakest link in my chain!

Amrap In 20 minutes

10 Hang Power Clean

5 Push Press KB/DB/BB (Try to use same weight as P.C)

5 Burpees

Core: 60/60 x 3 sets (6mins)

Opposing Arm and Leg Extension

SB Crunch

 

Thursday 

30/30 - 10 sets (30 minutes) 

SA Ring Pulls with rotation (pick a challenging level)

SA Snatch (Control this movement. Slow is smooth, smooth is fast)

SL lateral lunge (loaded if need be)

Core: 60/60 x 3 (6mins)

TVA Heel Taps

Prone Cobra

Note: No rest between sides. 30 seconds of loading on each movement on each single side. These workouts are a lot slower so pick a weight that makes you breathe heavy and makes you sweat!

Friday

40:20 x 7 sets - (28 minutes)

KB Swings

Box Jumps

BB SDHP

Sit-Ups

Core: 60/60 x 3 sets 6 minutes

V – Holds – Medicine ball line

Alternating Star Fish

Saturday 

Workout 1:

10 – 1

Wall Ball

MB Slams

Ring dips/Weight Ring Dips

Workout 2:

Add one rep every minute on the minute of:

Squat Press (one movement)

Until you fail to complete set reps in that minute. (Don’t go very heavy, moderate weight)

Core: 90/90 x 3 sets (6 minutes)

Supine Lateral Ball Roll

Back Extension Holds

SUNDAY

Focus

Dynamic Warm-up!!  

The trainer will take you over a nice dynamic warm up to get ready for the fun ahead.

Workout 

In teams of 2:


7 x Caveman Pullups
(partner Box Jumps or Step Ups until partner is done)

SWAP

Then

Speed Bump 2 Speed Bump Farmers Carry
(partner will do Burpees Until partner is done)

SWAP

AMRAP in 24 minutes

Your score are your teams TOTAL Box Jumps and Burpess.
So keep a continuous count.

Core
SB Wrestles

60/60 x 4 (2 each) 

5/11/12 - 11/11/2012

Monday

Focus 

Learn the Kip - rings / bar 

Then Kip - 30/30 x 5 rounds 

 

Workout 

20:20 x 15 = 18mins 

Hang Snatch (light weight and Fast)

Knees to elbows

5m print intervals

 

Core

60/60/60 = 9mins

SB forward sit up

SB side crunch (L)

SB side crunch (R)

(if not enough SB's movement can be done on floor) 

 

Tuesday 

Focus 

Pick from surprise box x 2 

 
Workout 

40:20 x 10 = 20mins

Dead Lift (heavy slow control) 

Ball Slam (fast / quick) 

 

Core 

PnF 

 

Wednesday 

Focus 

30:30 rope shakes (single rope) 

 

Workout 

30/30 x 8 = 24 mins 

Reptilian push up

KB Front squat (heavy) 

Box step up / box jump (low box) 

 

Core 

Foam Roll calves 2 mins each side 

BOXING 7:30PM

Thursday 

 

Focus 

Partner up - 60/60 x 3 MB rotation throws. 

(change direction at 30sec mark) 

 

Workout 

20:40 x 6 rounds = 24 mins

Burpee DB press

KB swing 

Horri knees to elbows 

Double unders 

 

Core

4 point horse stance

Hip Ext

 

Friday 

 

Focus 

OH squat Practice - dowel / light bar

Use crate for guidance when leaning oh squat position

 

Workout 

10 rounds 10 reps (30min cut off)

Turkish get up (5 left 5 right) 

Ring push up (hardest level you can)

BB/KB SDHP 

 

Core

60/60

Anterior rocks

Posterior rocks 

 

Saturday

Focus 

Work a weakness 

 

Workout 

5 rounds For Time 

5 ring dips

15 jack knifes 

30 lunge throw downs

200m run

 

Core 

MB rotations

Prone cobra 

BOXING 9:15am

Sunday

Focus 

Partner up

100m x 4 running skip relay for time. 

 

Workout 

Partner up again! 


Between yourself and partner 

you must hold a totally weight of 20kg (kb/db/bb)
the whole work out - if weight hits the floor it's a 

400m run penalty each time. 


You complete 


7 x WPGOH 

6 x v - sit up's 

5 x pull up's (move QUICK your partner is waiting)


Then your partner goes. BOOM!

24min AMRAP

Core

SB Lower Back release

TVA