29.4.13 - 5.5.13

Monday 

Focus
Two teams

Tunnel ball with MB
best of 5

Workout

Pick A B OR C

A) 50 Squat Press
B) 75 Squat Press
C) 100 Squat Press

EMOM

A) 3 Burpees
B) 4 Burpees
C) 5 Burpees

Core
SB Hip Ext
TVA

Tuesday

Focus
30:30 x 4 rounds
MB SLAM
SPRINTS


Workout

Strength
30:30 - 10 rounds (20 minutes)

Pushup
Deadlift (this will be a light LAOD as it will SMASH your posterior chain)

Core
SB Crunch
Prone Cobra

Wednesday

Focus
6min AMRAP - 200m Farmers Carry KB or Plates Tag teams max

Workout

Speed and Power
20:40 - 8 rounds (24 minutes)

WPG2OH
Burpee DB Press
Lateral Step Over

Core
SB Butt Balance
C's

Thursday

Focus
Ladder Work (Trainer can come up with a combo)

Workout

40:20 - 10 rounds (20 Minutes)

Walking Lunge Press
KB Swing


Core
Glute (hip) Extension Holds
Anterior Rock Holds

Friday

Focus
10 x Kips
5 x K2E
10 x 10m Sprints
3 rounds

Workout
1min Loading
(No rest between just keep cycling through, you get active rest on the 4th movement)

BB SDHP (Don't go heavy, obviously)
Box Jump/Step Up
Back 2 Standing Rope Climb
Plank or Rest (active rest)

5 rounds (20mins)

Core
SB Russian Twist
Floor Superman

22.4.13 - 28.04.13

Mmm-Bop Monday 

Focus
SB HIP Flexor Stretch and Calf Foam Roll 

Workout
40:40 - 6 sets (24 mins)

KB Sumo Deadlift High Pull

BB Thrusters (don’t go to heavy! 40 seconds over 6 sets should be almost unbroken use DB’s if 15kg or 20kgs is to heavy for that load time. Don’t forget that the next movement is a lunge. Awesome leg workout)

Multi Directional Lunge 


Core
60/60
SB Cherades

Tantalising Tuesday 

Focus
Clean and jerk – find your 5 rep max (30 mins MAX)


Workout
21 - 15 - 9

Kb Swings (Challenge yourself on these. There are not a lot of reps, obviously form is paramount!)

Ring Pullups/Pullups or On The Bar (Pick the hardest version for your own ability)

400m Run (Ring Sprints, row or bike if running is not an appropriate option for you but 1:30 loading as a scale option)

Core
Stretch and Foam Roll 

Where's Wally Wednesday

Focus
Agility Hoops and ladder work


Workout
Tabata: 20:10 – 8 sets

V-Sit Up
Deadlift
Double Under
Shoulder Press

Core/Pre-hab: 

FOAM ROLL/TENNIS BALL – CALVES, ITB, TFL, GLUTE COMPLEX

Tumbling Thursday

(9:30am CLASS ONLY) 

Focus
1 minute Silence for the ANZACS 


Workout
Endurance:

1 min Rope Shakes
1 min BEAR Crawls
1 mins Max 10m intervals
1 mins Burpee

REST 1 MIN

5 sets (25 mins)

Count EACH REP! At the end of the round in your rest write up your TOTAL score. Try to stay CONSISTANT with these or BEAT them each round!

Core
60/60

3 sets (6 mins)

Supermans
Forward Ball Rolls

Family Friday

Workout
8 rounds for time:

05 Knees To Elbows (40 reps)
10 Pyo Push-Ups (80 reps)
20 MB Slams ( 160reps)

150m Run, row or bike (end of building and back in) (1.2km)


Core
SB Crawls
Hip Pop & Catch (or Hip Extension)

Sizzling Saturday 

Workout
AMRAP 18 mins:

15 MB Horri Throws
10 Weight Plate Sit-Ups
05 Ladder Sprints
03 Burpees

Core
SB Crunch
TVA Heel Taps

15.4.13 - 21.4.13

Monday

 

Focus

Running Skipping

60/60 x 3 rounds

Workout

 (24 MIN AMRAP)

Max Push-up’s
50m Sprint
1-2 Minute Rest

Core

60/60 x 3

MB Rotations

Waiters Bow Holds

Tranquil Tuesday
Take time out to spend 10minutes in a tranquil place

 

Focus

Rope Swings 30 seconds x 4 rounds (max swings)

Workout

40:20

3 sets  x KB Swings

Then move on to

3 sets x Wall Ball

Then move on to

3 sets x Lateral Shuffle

3 rounds 

(9 minutes per round/3 rounds =27 minutes)

Core

60/60 x 3 rounds

One Legged Standing Heel Taps

Winning Wednesday
What will you WIN at today? it can be as simple as getting to bed on time. Tell us on Facebook.

Focus

Bear Crawl 10 metres

Broad Jump Back 15 metres

5 rounds for time

Workout
Walking Dumbbells Lunges

Box Jumps

30/30 - 10 rounds (20 minutes)

Core

Superman on Floor

SB Crunch

60/60 x 3

Therapeutic Thursday
Go get a massage, treat yourself the right way!!

Focus

Band Sprints

30/30 x 4 rounds

Workout

Endurance

2-4-8-16-32-32-16-8-4-2

(124 reps each movement)

SDHP

V-Situps

Horrizontal Pull

Core

Flutter Kicks

TVA Heel Taps

Flamingo Friday
Be kind to a flamingo or any animal today.

Focus

Hop-Scotch

Workout 

Speed and Power

20:40 x 7 rounds (28 mins)

Rope Shake

Lateral Step Overs

Jumping Jacks

Mountain Climbers

Core

Fwd Ball Roll

Prone Cobra

Slow cooked Saturday
Slow cook your breakfast, lunch or dinner today 

Focus

Surprise Box or Mobilise

Workout

(24 min Amrap)

10 – 1

Ring Dips (55 dips plus)

Then

15 Squats (every round)(150 squats - No load) 

Core

30/30 x 3

Rotational Pushup (without the push)

Push Holds

 Sustainable Sunday
recycle, reduce or reuse something today

Focus

MP's Choice

Workout
Team workout

5 x Touch Jumps (make sure you touch the ground but NO BACK BENDING)

1x Box Jump Over (making sure you stop on the top first)

Weave Through the Cones

10 x MB Slams

Ladder Run

Teams of 4 (2 people at each end)
One Patner runes through the obstacle course, tages partner at the opposite end

AMRAP in 30 minutes

 (go after it guys!!) 

Core

30-30-30 x 3 

Side Plank

Plank

Sunday 14/3/13

68kgs Shane... There is always a way to change! You just need to believe.

Focus

10 x SB Pike or Jack Knife
20 x MB Slam
10 x Superman to Pike

6 min AMRAP

Workout

Split in to two groups

Every Minute on the Minute

5 (adv) 8 (inter) 10 (beg) x Push Jerk/Push Press

for 10 minute

Then

EMOM

5 (adv) 8 (inter) 10 (beg)  x Snatch

(Note If not enough Bars you will partner up just lift straight after your partner who will be lifting similar weight to you)

Core

SB Charades
Stalk standing with eyes closed

60/60 x 3

Saturday 13.4.13

SATURDAY

Focus

Work a weakness/Stretch/Chat with a trainer about your goals
(10 minutes - 15 minutes)

Workout

30:30
Squat or Squat Press
Lunge

Core

60/60 x 3

SB Pass Through
ITB Rolling

New time table starts TODAY!

New timetable! Starts NOW!!

8.4.13 - 15.4.13

Monday

Focus -
Foam Roll - calves 2 mins each
BB release - inner thigh 2 mins each

Workout
20/20/20/30 rest = 1:30 a round x 12 rounds = 18mins
Du's
Plyo push Up (weight plates)
Squat jumps

Have your own station or share and start on different movements.
The way it works - NO REST between movements go straight from du's to plyo push to squat jumps, quick transitions. Rest 30 at the end of each round. Count your TOTAL reps for all 3 movements and wright it up in your 30sec rest at end of each round.

Core
Prone cobra
TVA heel Taps

Tuesday

Focus
Tabata 20:10 x 8 rounds = 4mins
Burpees

Workout

30/30 x 8 rounds = 2mins
UI / Rings Horri Pull ups
Weight plate GoH
Dead Lift

Core
SB crunch
Hip ext

Wednesday

Focus
Partner up - speed bump to speed bump running skip race - you go up and back then they go x 2 each for time.

Workout

30:30 x 10 = 20Minutes
Push up (hardest level for you - Push up (challenge yourself, toes, SB ect but MUST keep good form)
5m Interval sprint

Core:
V sit up
X over crunch

Thursday

Focus
10m Broad Jump up
10m Backwards jog back length of gym x 5


Workout

40:20 x 6 = 24mins
Lunge rotation press (L)
Lunge rotation press (R)
Floor Press (L)
Floor Press (R)

Core:
Anterior Crunch
Floor supermans

Friday

Focus
2 teams max laps in 4mins
Dead ball squat throws - length of room and back.

Workout
2,4,6,8,10,10,8,6,4,2 - for time

KB swing (challenging weight)
Knees to elbows
Burpee box jump

Core:
45/45/45 x 3 = 6mins
Front plank
Side plank (L)
Side plank (R)

Sunday 7.3.13

Focus
Stretch Foam Roll

21 Dead Lift
400m Run
15 Dead Lift
400m Run
9 Dead Lift
400m Run

24min AMRAP - If you finish the 9 and 400m run work your way back up 9,15,21 with 400m's between.

Core
Skipping Rope

Saturday 6/3/13

Focus
Foam roll stretch / Warm Up

Workout
20:40 x 6 24mins

Rope shake
Touch Jump
SB Jack Knife
Lunge throw downs

Core
MB Oblique rotations
TVA

2.4.13 - 7.4.13

Tuesday

Focus

3 x 400m runs rest 60 seconds between the 3 runs.. Record TOTAL  time. 

Workout

ADD a rep each round for 18mins 

KB swing 

Sit up 

Push press (barbell or dumbbells depending on individuals ability over head) 

Core

C's 

Side Bends (30/30 each side)

Wednesday

Focus

2 teams - 5 mins Max DU's (if you can't do one TRY ANYWAY and help your team)

Workout
30/30 x 8 rounds = 24mins

Ring dips (bands / toes)
Weight plate GOH
SDHP

Core
Super mans
X over crunch 

Thursday 

Focus: 

60/60 x 4

Dowel DL holds

Plank holds 

Workout 

10-1 or 25min AMRAP

Wall balls

Dead Lift 

Box step up (ES) 

Core 

Flutter Kicks 

Floor anterior crunch (no pulling on head hands on temple

Friday

Focus 

Take 5-10mins to learn the rope climb - back to standing / foot lock holds / climb - NOT to roof 3-5 pumps. 

Workout 

2 Groups EMON x 12 then swap = 24mins

Group 1 - 10 toes to bar (hardest version u can do) 

Group 2 - 5 Power Cleans

(if you want to go lighter but do more reps on the min for the power cleans this is ok also the 5 reps is just a guide) 

Core 

Hip ext 

Sb Lower back release