25.2.13 - 3.3.13

Monday

Focus

20:10 x 4 

Rope shakes 

(single rope 4 people go at a time)

20:10 x 4

Touch Jumps

Total = 8mins

Workout 

EMOM *Odds And Evens* 20mins

1st min 

5 hang power cleans

2nd min 

7 burpees 

Core 

SB Crunch 

Prone cobra 

Tuesday

Focus 

7mins Double Under Practice - find your new max unbroken 

Workout 
20min Amrap

Max push up's (unbroken) 
30 double unders 
Max pull up's (unbroken)
30 double unders 

NOTE: as soon as you rest at the top or  bottom of the push up and pull up that is you maxed out for that round. 

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

Core
MB Oblique twist 

Floor hip ext  

Wednesday

Focus 

2 Teams - MAX ladder sprints in 4mins up the ladder one way is 1 rep. 

Workout 40:20 x 8 24mins 

KB front squat 

OH walking Lunge 

DB shoulder Press 

Core 

V - sit holds 

TVA

Thursday

Focus 

2 teams - max shuttle runs in 6 mins

Workout

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

Dead Lift (not to heavy) 

KB swing 

Ball slam

Rest 

*quick transitions between movements clock doesn't stop*

Core

Skipping rope 

Friday

Focus 

KB / DB 200m farmers Carrie x 2 

(rest 45sec between the 2)

Workout

5 rounds of - 

7 Ring Dips

10 WPGOH

7 BB SDHP

10 5m interval sprints (up is 1 back 2)

Core

3 point heel taps

Saturday 

Focus 

Surprise box / weakness / skill

Workout 

20:40 x 6 rounds 

Horri pull

Wall ball

Rope shake (single rope 4 at a time) 

Weight plate sit up 

Core 

Lying leg raises 

Push up holds

Sunday 24/2/13

Sunday  24.2.13

Focus
Suprise Box/ MOBILITY

Workout
100 Shoulder Press -  Barbell/DB

Every Break 7 KB Swings

CoreSB Pass Throughs
Opposing Arm and Leg

18.2.13-24.2.14

MONDAY

Focus
Warming up the movements.

Workout (The 400)

40 reps of each
Air squats
Push-ups
10m sprints
Wall balls
Kettle bell swings
Horri pulls
Double unders
Sit-ups
Burpees
Deadlifts

Core
Foam roll and stretch everything

TUESDAY

Focus
Temp squats
3:3:3 x 10 reps x 3

Workout
10min Cap
7 min AMRAP

7 Push Press
7 T2B
40 Double Unders

(at 7mins everyone goes for a 400m run - rest remaining time of 10min cap
Then at 10min repeat)

Core
Lateral hand walks-1 lap
50 hip extension
3 rounds

WEDNESDAY

Focus
40:20 x 3 rounds kb swings (light)

Workout
Amrap in 28mins

50-40-30-20-10

KB Swings
F.Squats (same kb ad swings)

Core
Yippie toe walks - 2 laps
Super man to like - 1 lap

X 2 rounds

THURSDAY

Focus
Surprise Box or Skill

Workout
20:40 x 6 rounds (24mins)

MB Slam
Sprints
Mini Box Jump
Burpees

Core
Calves 2min each
ITB 2mins each


FRIDAY

Focus
Dowel OHS TECHNIQUE

Workout

10 x 10

Dips
Pushups

Core
TVA
SB crunch

SATURDAY
SUNDAY

Sunday 17/2/13

Focus
Surprise box or a skill!

Workout

Partner up (you go, I go)

5 x Snatch Grip Deadlift
10 x Ring Dip
5 x Burpees (rep for rep)

Core
Foam
Roll

SATURDAY 16/2/13

Focus
Deck of cards

Workout
7 x Box Jumps
7 x Snatch

17min AMRAP

Core
Foam roll
Horse :)

**Pic below**

The new gym extension plans to fit 15+ people on Pullups at one time.

11.2.13 - 17.2.13

Monday

Focus
Deck of cards
Club – Burpee
Diamonds – Pushup
Spades – Sit up
Heart – Pull – Up
Joker – 400m Run

Workout
40:40 - 6 sets (24 minutes)

Walking Lunge Press

Strict Pull Up/Rings/Bands

Reptilian Push-ups

Core

 60/60 (6 mins) 

Skipping Rope

Tuesday

 Focus
400m x 3 (1:1 WR)

15minute AMRAP

1 Thruster

1Situp

1 Double Under

2 Thrusters

2 Situps

2 Double Unders

(Continue as high as possible in 15 minutes)

Core 60/60 (6mins)
PNF Squat

 

Wednesday

Focus
10 Pushups
10 Kips
10 Super man 2 pike
3 rounds

Workout
8 sets (24 minutes)
30:30

KB Swings

SB Chest Press

Ring Horizontal Pull 

Core

SB crunch

Superman

Thursday

 Focus
3 rounds

4 laps of gym (in front door out roller door)

You have 1 minute to complete 4 laps. If you get this done in under 60 seconds you will then do as many MB slams as possible. AT the beginning of the next minute you will do 8 laps again and repeat this process for 3 rounds.

Your score is the highest amount of MB slams.

Workout

Tabata

20:10 – 8 sets x 2 rounds (24 minutes) 

BB Push Press
KB SDHP
Knees to Elbows

X 2 rounds

Each person will stay on the exercises for a FULL 8 sets then move to the next exercise.

Your score is the TOTAL number from all sets of each movement

Core

60/60 (6mins)

SB Pass to a Partner
SB Hip Extension
2 people can Share a Ball 

Friday

Focus

Suprise Box

Workout

40/40 x 6 rounds (24 minutes) (18 intervals at 40/40)

SA Push Press

One Leg Deadlifts

SL Box Squat

(No Rest from L - R) DON'T GO HEAVY. THIS IS HARD!

Core

SB lateral Ball rolls

Fwd BB/SB rolls

Saturday

Sunday 10.2.13

Focus
Suprise box

10 - 1
Deadlift
Then
5x B2SRC or 1 x RC

Amrap in 30mins

(Work with a partner. You go they go)

Core
Jack knife
Prone Cobra
60/60

Saturday 9/2/13

Focus
Surprise Box

Workout

AMRAP in 24mins

10 x Horri Pull
20 x Lateral step over
10 x Air Squats/jumping Squats
200m Power Walk

Core
Foam roll
Stretch

Pick 3 sites an spend 2 minutes working on them. The trainer will set a clock to change every 2 minutes

**Todays picture was found in Gary and Pete's graduation folder from the academy in goldburn! They must have been pretty happy to pass!**

4.2.2013 - 10.2.2013

Monday

Focus

*Partner up / teams*

Bear crawl 10m up 10m back -  tag partner

Partner waiting is doing Horri wall balls  while waiting.

(total  score is total bear crawls) 

Workout 
20:20 x 12 Rounds = 24 mins (36 intervals)

Burpee Jump pull ups 
Plyo push Up (weight plates)
MB slams   

*Have your own station or share and start on different movements. 
The way it works - Count your TOTAL reps for all 3 movements

Core

SB crunch 

TVA 

Tuesday

Focus

Surprise box

Workout

ADD a rep each round for 18mins 

KB swing 

Sit up 

Push press 

Core

C's 

KB Side Bends 

Wednesday

Focus

60/60 x 6 

Dowel DL holds

Plank holds 

Workout 

10-1 or 30mins cut off

Wall balls

Dead Lift 

Box Step Up (ES) 

Core 

Flutter Kicks 

Floor anterior crunch (no pulling on head hands on temple) 

Thursday

Focus

2 teams - max tire flips in 5 mins
 
Workout 
30/30 x 8 rounds = 24mins 

Ring Dips (bands / toes) 
Weight Plate G2OH 
SDHP

Core 
Super mans 
X over crunch 

Friday

Focus 

Learn active shoulder on the bar - 

Learn the kip. 

Workout 

2 Groups EMON x 12 then swap = 24mins

Group 1 - 7 toes to bar (hardest version u can do) 

Group 2 - 5 Power Cleans 

Core 

Hip ext 

Sb Lower release 

Sunday

Focus
Warm up movements

50-40-30-20-10
Sit ups
Double unders

Then straight after you finish

12 Pullups
21 swings
400m run

3 rounds

For total time.

Core
Stay on tip toes holds (2mins)
Squat stretch on wall

Saturday 2/2/13

Focus
Weakness or surprise box

25min AMRAP
1 for 1 - you go I go!!!

5 ring dips
10 SDHP (heavy)
5 challenging push ups
10 KB swings

Core
MB rotations
V sit holds