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.