Post EASTER CRUSHER :)

Tabata Easter CRUSHER

Focus
Warm up Movements!!!

20:10 x 8 = 4mins per station

Burpee
V-sit up
MB slam
Squat Jump
Lateral plate step over

Core
Group V - sit hold mb pass round
Hip ext hold

25.3.13 - 31.3.13

Monday 

Focus 
Dynamic Warm up as a group- 
200m jog 
200m side ways shuffle
100m high knees
100m butt kicks
(X 2 times through) 

Workout 
40:20 x 8 rounds 24mins
MD lunge (weight optional)
MB push up (alternate hands)
KB SDHP

Core 
SB supermans 
Plank holds 

Tuesday 

Focus 
learn the Bar Kip - active shoulders, timing of pull ect

Workout 
10-1 - 25min cut off
Ring Dips
Then 
15 squats (light wight optional) 

*do 10 dips 15 squats, 9 dips 15 squats, 8 dips 15squat and so on down to 1 dip 15 squats - if you finish it with time to spare and want to work your way back up do so*

Core 
2min long lie
2wall squat stretch holds
X 2 rounds = 8mins

Wednesday 

Focus 
3 x rounds For time
7 burpees
21 double unders (42 singles)

Workout 
30:30 x 8 = 24mins 
Strict Press
MB/Deadball slam
KB swing 

Core 
Prone Cobra
X over crunch 

Thursday 

Focus
Partner up - 4mins Max 20m weighted Sprints  
up and back = 1 rep

Workout
24min AMRAP
10 Turkish Get ups - total
15 Box jumps / Step ups
10 Pull Up - Bar / rings
200m Run

Core 
3 point heel tap

Friday 

6am and 9:30am ONLY (due to public Holiday)
Focus 
3 rounds of -
20 single leg hops (20 each leg)
40 broad jumps 

Workout 

40:20 

3 x burpee
Then 
3 x KB front squat 
Then
3 x double under / single skip

3 rounds at 9minutes per round = 27 mins

Core 
SB Lower back release 
TVA

CLOSED 

SATURDAY 30th  & SUNDAY 31st

9:30am ONLY MONDAY 1.4.13

Sunday 24.3.13

Workout
Work as a team - You go, they go

Run 400 as a team (you do 200 Tag your partner They go 200 while you rest)
50 Pistols (alternating legs on RINGS) (25 each) 
30 Hang Cleans (any style) (15 each)

AMRAP 25 mins

Core
Foam Roll Stretch, Ask Chloe, Shane or MP for advice on any issues you mayhave with tight muscles. We are here to help as a team. There is always a way.

Saturday 23.3.13

The gym - Week one!

Focus

 Roll out and Deck Of cards

Hearts  - Burpee

Clubs - Pushup

Spade - Squats

Diamond - Ring Pulls

Joker - 400m run

workout

20 minute AMRAP 

5 x B2S

7 x K2E

9 x SDHP 

42 x Lateral Step Over

Core

Foam Roll 

18.3.13 - 24.3.13

Monday

Focus
Tabata - 20:10 x 8
air squats (crate)

Workout
30:30:30:30
Burpee pull up
Wall ball
KB swing
Rest

Core
SB crunch
Floor hip ext holds

Tuesday

Focus
Partner Up
3 rounds for time - (10min cut off)
10 partner mb slams
10 partner squat mb throws

Workout
Partner Up AGAIN - you go they go!
10 rounds x 10 reps (25min cut off)
BB / DB Push Press
Pull ups (bands, rings)
Box jump / step up

Core
45/45/45
Forward plank
Side plank (L)
Side plank (R)

Wednesday

Focus
6mins double under practic
(Find a new max unbroken PB)

Workout
40:20 x 12 = 24mins

Dead Lift
Push Ups

*hypertrophy metabolism building workout, choose a weight you can move consistently for 40sec's*

Core
Anterior crunch
Prone cobra

Thursday

Focus
3 Attemps max length broad jumps

Workout
20:40 x 7 = 28mins
Double Unders
WPGOH
10m interval sprints
V - sit Up

Core
Skipping rope

Friday

Focus
400m Run x 2 - rest 60sec's between the 2 -compare times!!

Workout
30:30 x 8 = 24mins
walking lunge
(weight the lunge any way optional)
Reptilian crawl
Horri Pull up

*strength session, go hardest version of movements for your level on the day*

Core
X over crunch
TVA

Sunday 17/3/13

Sunday

Focus
Tug of war - 2 teams 1 rope battle it out!!!
Best of 3!!

Workout (30min cap)

10 x 10
DB / BB Floor Press
WP Plyo Push up
SB Jack Knife

Core
SB Hip ext Knee Flex
Anterior Rocks

Saturday

Focus
Learn the movements

30 min cut off:

10 x 10
(you go, they go)


Walking Lunges
200m Barbell Run/walk
Squats

Core
Foam roll and stretch

10.3.13 - 16.3.13

Monday

 
Focus 
2 Teams - max tyre flips in 3 mins
 
Workout 
EMOM *odds and evens*

Odds - 5 Thrusters
Evens - 10KB swings

12rounds = 24mins
 
(if you want to go lighter and do more reps on the min do so, or heavier and less reps depending on how you feel) 
 
Core 
1st min - In a circle v-sit holds MB passed around the circle 
2nd min - Hip ext holds
 

Tuesday 

 
Focus
60/60 x 4 partner up
SB Balance (on Butt legs off floor)
Wall sit holds
 
Workout 
For Time 
2,4,6,8,10,12,12,10,8,6,4,2

Burpee box step up / jump
Weight plate GOH
Knees to elbows
 
Core 
Anterior rocks
Prone cobra 
 

Wednesday 

 
Focus 
Partner up - 
4 Laps Speed bump to speed bump run for time (2 laps each)
 
Workout 
30/30 x 8 (24mins)

KB  SDHP
Push Up with rotation
Squat DB Bicep Curl
 
Core 
TVA
Anterior crunch 
 

Thursday 

 
Focus 
Surprise Box x 2 picks
 
Workout 
40:20 x 10 = 20mins

Dead lift (slow controlled)
MB slam (fast - Max reps) 

(Total score of MB slams is your score) 
 
Core
SB crunch
Floor superman
 

Friday

 
Focus
Learn Shoulder Mob techniques - bands, tennis balls, skipping ropes.
 
Workout 
24min AMRAP - REST 60secs between rounds-
 
3 B2S rope climbs
10 v-sit ups
30 double unders (60singles)
 
Complete a 3,10,30 then REST 60sec's then go round 2 then REST 60sec's - repeat for 24min amrap. 
 

Core 
Hip Extension 
Foam Roll ITB

Sunday 10th March

Focus
Surprise Box

Workout
10-1
Ring Dips
10 x 10
Dead lifts
10 x 10m
Bear crawl

*work with a partner*
Work down 10-1 ring dips with 10 dead lifts and one 10m bear crawl every round.

Core
Foam Roll - Stretch

4.3.13 - 10.3.13

Monday 

Happy Birthday Fiona!

 Focus 

15mins to Find Your 5RM push press. 
 
Workout 
30:30 x 8 = 24mins 
BB Front Squat
KB Walking Lunge 
Double Under 
 
Core 
60/60
Hip Ext Holds
Plank / Hover Holds 

Tuesday 

Ang, focused, READY!

 
Focus
2 Teams 5mins - Max Dead Ball Throws (length of gym is 1 rep) 
 
Workout 
(Partner work you do 10 they do 10)

10 rounds x 10 reps (25min Cap)

KB / DB Floor Press
Pull Up (hardest version for you)
*run to 1st driveway - next door TOGETHER*
 
Core 
Leg Raises 
C's
 

Wednesday 

Glen's first Games Day!

 
Focus 
30:30 
Russian Twist 
Wall Squat Holds 
 
Workout 
20:40 x 7 = 28mins

KB swing
Bucking bronco / Horri pull 
Push press
Lateral Plate step over 
 
Core 
TVA 
Floor Crunch 

Thursday

Danni, doing what she does best, GIVING HER ALL!!!

 
Focus
30:30 x 4 
Band Sprints  
 
Workout
13-1 for time 
Wall Ball 
Burpee (hardest level for you)
K2E
 
*if your not feeling it just work with your own numbers, just move your body as you feel*
 
Core 
Prone Cobra 
X over crunch 
 

Friday 

Kel, WPG2OH

 
Focus
In a circle as a group - 3 rounds of 

10 hops on left leg
20 1m forwards and back wards jump
10 hops on right leg
 
Workout 
40:20 x 8 (24 mins) 

Multi directional Lunge 
Push up
Ball Slam
 
Core 
Floor superman 
Anterior Rocks 

Saturday

Focus
Weakness/Skill


25 Min AMRAP

15 Wall Ball (you go, they go)
10 KB Swings (you go, they go) 
5 Pullups (you go they go) 
200 Run together *first drive way* (run together) 

Core
SB Pass to partner
Push up Holds

Sunday 3/3/13

Focus
Weakness / skill / surprise box

Workout
24min AMRAP
10-1 (back up if able)
SNATCH
ROPE CLIMB (1 each rnd)
(B2S = 5 each rnd)

Core
Stretch
Wall Hamstring
SB Hip Flexor