Thursday, January 31, 2013

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

Wednesday, January 30, 2013

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

Tuesday, January 29, 2013

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

Sunday, January 27, 2013

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

Sunday, January 20, 2013

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 Power
AMRAP 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, January 15, 2013

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.


Monday, January 14, 2013

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

Saturday, January 12, 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!

Sunday, January 6, 2013

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

Saturday, January 5, 2013

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

Friday, January 4, 2013

5.1.2013

Saturday


Focus

Surprise BOX

Workout

10 Burpees
20 x Horri Pull

10 x Pushups

400m

X 5 rounds For TIME

Core
Shredded Town!

Thursday, January 3, 2013

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

Wednesday, January 2, 2013

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

Tuesday, January 1, 2013

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