FRIDAY 1/2/13

SPECIAL GUEST PROGRAMMING:
PETER KNIGHT!

Jelly Legs.

Focus:
Foam roll, stretch / warm legs up really well!


Workout

**NO WEIGHT IS TO BE USED**
20 squats
20 Walking Lunge (10 each leg)
20 Touch Jumps
20 Plyo Lunge (10 each leg)

x 5 rounds
Then 400 m run to finish for time.

Record time!!

Core
2min long lie
2min wall hamstring stretch

Thursday 31/1/13

Focus -
2 teams: Rope Swings
Max swings in 3 mins

Workout
SPEED AND POWER
20:40 x 6 = 24 mins

Ball slams
Interval sprints
Weight plate GOH
du's

Core -
SB butt balance
C's

Wednesday 30/1/2013

Wednesday

Focus
30/30
Touch Jumps
6 sets

Workout
30/30 x 8 rounds (24 minutes)

SA Horri Pull (L/R)
30 rest
SA Floor Press (L/R)
30 rest


Core
60/60
Supermans
X over Crunch

Tuesday 29/1/2013

Focus

Tabata
Pushup
MB Slam

Workout

10 - 1

Deadlift
V-Sit Up
200m Run

Core

Prone Cobra
Floor Crunch

Monday 28/1/13

Focus
Two teams
Tunnel ball with the med ball


Workout
Pick A, B OR C

(A) 50 Squat Press
Or
(B) 75 Squat Press
Or
(C) 100 Squat Press

EMOM
(A) 3 Burpees
(B) 4 Burpees
(C) 5 Burpees

Everyone will be able to scale this workout. Some people will only do squats, some just the barbell....

There is always a way.

Core
SB Hip Ext Knee Flexion
TVA

21.1.13 - 27.1.13

Monday

Focus
10 reps – Kipping Swing
10 reps – Duck Walks
10 reps – Super man to Pike

3 rounds

Workout
30:30 x 10 rounds (20 minutes)

Front Squat 
Pull Up (horri/vertical)

Core
X over Prone Crunch
Prone Cobra

Tuesday

Focus
10m x Backwards running x 10 laps
10 x Paces back ward Lunges
x 2 rounds

Workout
Amrap 30 minutes

30 x Ring Pushups
15 x Deadlift
400m

Core
SB Crunch
Hip Extensions

Wednesday

Focus
MB Sprints – in teams of 2 work in pairs to complete as many 10m intervals as you can in 4 minutes

Workout
Speed and PowerAMRAP in 24 minutes

3 x B2S Rope Climb
12 x KB Swing
10 x Push Press

Rest 60 seconds


record EACH round on your i-phone or bring a stop watch.
fastest time is your final score

Core

Russian Twist

Push-up holds

Thursday

Focus
Foam Roll your Calves 2 min ES
ITB – 2 mins ES

Workout
40:20 x 8 rounds

Box Step Ups (weighted if needed bbut form is paramount)
Double Under
MB Slam

Core Tennis Ball in scapular 2 min ES
Roll  Glutes 2 min ES

Friday

Focus20:20 x 7 rounds Rope Shakes.

Workout
30:30 x 6 rounds (24 minutes)

SA Snatch (no rest between Side)
REST 30 sec
SL Deadlift (no rest between sides)
REST 30 sec
SA Floor Press (No Rest Between Sides)
Rest 30 Sec


Core
TVA
Bent over 2.5kg Flyes

Saturday

Focus
Weakness or Surprise BOX 

Workout

10 - 1 
Lateral Lunge With Rotation
V Sit- Up
200m  x  with a 10kg Plate above head

Core
Work on TIGHT TISSUE and STRETCH!

Sunday

Focus

As a Team

Workout
In teams of 2: You go, they go!

10 x Dips (you do all 10/They do all 10)
10 x BB Snatch (rep for rep with buddy)
10 x Pushups (rep for Rep with Buddy)

Time Cap at 24 mins

Core
Sb Pass overs
C's

Tuesday 16.1.13

Wednesday 

Focus 

Take the age of the youngest person in class -  Do 2 x rounds of that many reps of - Broad jumps  K2E / Knee lifts  *For Time*

Workout 30/30 x 8 rounds = 24mins

Dead Lift 
Horri Pull KB
SDHP

Core 
Flutter Kicks C's

Thursday 
Focus  

400m sprints x 3 1:1 WR RATIO  

Workout  40:20 x 6 = 24mins  

Lunge rotation press (L)  

Lunge rotation press (R)  

Floor Press (L)  

Floor Press (R)   

Core  

SB crunch   

Floor supermans  

Friday 
Focus 
Tyre flips - 2 teams -max laps in 7minutes  


Workout  
7 rounds 7 reps - For Time 


Power snatch  
Box jump  
DB Burpee 


Core  
Skipping Rope

Saturday 
Focus 
Surprise Box 





Workout 
20:40 X 6 ROUNDS


Dead ball throws (outside) 
Mountain climbs  
Lateral step overs 
Weight plate GOH




Core 
MB rotations  
4 point 

SUNDAY
No CLASSES TODAY - ALL TRAINERS WILL BE SUPPORTING AND COACHING AT THE GOSFPRD GAMES DAY. CONTACT SHANE OR CHLOE IF YOU WISH TO SOME AND SUPPORT AS WELL


HAVE A REST - take a walk in the park with the family

Or 

Come to GOSFORD and Support our members at the games day.

TUESDAY 15/1/2013

Focus:
Wall squat holds
Plank Holds
60/60 x 4

30:30:30:30 x 10 = 20mins

Ball slam
Plyo Push Up
KB Swings
Rest

Core
60/60
3D Heel Taps

Monday the 14th January 2013

Alison's last workout!

If you trained in Saturdays class alternative movements will be given by your trainer. If you didn't you'll be fine to do as RX'd:

15 x  V-Sit ups
10 x  KB Swings
5  x Burpees

Alison's designed this workout and it will be the last workout she will do before moving to cronulla!

Come Down to watch or train either way I'm sure she will love to see you!

7.1.2013 - 13.1.2013

Monday

Focus
Learn how to use the BANDS to stretch. Get in to your TIGHT TISSUE!!!!!!!!!

Workout
40:20 x 3 rounds 27 minutes

3 x KB SWING

Then move to

3 x BURPEE

Then move to

3 x DOUBLE UNDERS

Repeat for 3 cycles = 27 minutes

Core
Prone Cobra
MB Twist

Tuesday

Warning: Today is predicted to be 43 degess - Think about getting in at 6am to do your session and if not DRINK LOTS OF WATER!!!


Focus
Learn to Rope Climb if you are not confident on this you should use the smaller ropes and learn the FOOT LOCK and just do pulls on the rope.

Workout
30:30 x 10 rounds

Walking Lunges
Reptilian Push-ups

Core
Swissball Crunch
TVA

Wednesday 

Focus
Broad Jumps up  ane Bear Crawls back 10 m x 5 rounds

Workout
2/4/8/16/32/32/16/8/4/2

SDHP
Vsit Up
Horri Pull

Core
Flutter Kicks
C's

Thursday 

Focus
Band Sprints 4 laps 40:40

Workout
10-1
Ring Dips
Each round 15 Squats (150 total squats)

Core 
60/60 x 3

Push-up Holds with rotation
Hip raised holds (harder version one leg)

Friday

 

Focus
Russian Twist 30 reps
10m x 10 (100m) Farmers Carry
x 2 rounds

Workout
40:20 – 10 rounds (20 minutes)

Deadlifts (Do not underestimate THIS workout this is high loading)
MB Slams (FASTTT try to hit MAX reps each round for best results)

Core
SB Hip Extension Knee Flexion
X- over crunch

Saturday

Focus
Surprise Box

Workout
AMRAP 24 minutes
4 x Pull – Ups
7 x Push Press
10 x Box Jumps
4 Cone Shuttle Run – outside

Core
STRETCH AND ROLL (ask me for advice on TIGHT areas)

Sunday

6.1.13

Sunday

Focus
Learn How To Push Jerk (10 minutes)
Learn how to stretch your hip Flexors on a SB - Hit EACH side for 2 minutes

Workout

EMOM for 30 minutes (add one rep)
Alternate between movements every minute

BB Push Jerks
Pull Ups

Note: If you don't complete your set within the minute all you need to do is go back down the ladder
Eg: It's minute 10 and i get 7 pull ups out in the the minute I try for 9 the next minute and then 8 the following minute until I CAN complete the reps within the minute.


Core
Strict bent leg raise or straight leg raise to L sit.
15 slow reps x 3 sets

5.1.2013

Saturday

Focus
Surprise BOX

Workout
10 Burpees
20 x Horri Pull

10 x Pushups

400m

X 5 rounds For TIME

CoreShredded Town!

4/1/2013

Friday

Digger says "Happy Birthday Gary"

Focus

HAPPY BIRTHDAY GARY!

41 Single Skips
41 V- Sit ups
41 MB Slams

For time

Workout
Speed and Power

20:40 – 7 rounds (28 minutes)

Double Unders/Singles
KB Swings
B2S Rope Climb
BB/DB Push Press

Core
60/60 x 3 rounds
Cross Over Crunch
SB Supermans

3.1.2013

Thursday

Kimmy, getting strong! :)
2013 She will do 100kg Deadlift. Nice focus kimmy!

Focus

Rope Shakes 30:30 x 4 rounds

Workout
EMOM for 24 minutes
You have a whole minute to do the required rep range. After you finish that movement you will get the rest of the minute as recovery.
10 x Deadlifts
15 x KB Front Squat

20 x Box Jumps
Safety NOTE: Your legs will feel like JELLY when you get around to the BOX JUMPS. Stay safe. Take a little extra time on these exercise. Use weights that your form can withstand not your ego.
Core
SB CRUNCH
HIP EXTENSIONS
60/60 x 3 sets

2.1.2013 - 6.1.2013

Monday
2.1.2013

Focus
10 x Kips (NO PULL) (if can't kip hold bar for 10 seconds)
10m x Broad Jumps
10m x Reptilian Crawl (NO PUSH)
x 3 cycles


Workout
AMRAP In 2013 Seconds (34 mins rounded up)

7 x SA DB Floor Press (Each Side)
7 x SA Horri Pull (Each Side)
7 x SA DB Push Press (Each Side)
7 x KB High Pull (No Deadlift)

Core
60/60 x 3

MB Circles (NO SLAM) (alternate directions)
Prone Cobra