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
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| 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
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
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.
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