Sunday, March 3, 2013

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

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