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