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