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