1.7.2013 - 7.7.13

Monday

Focus

7 sets of Clean and Jerk Complex (EMOM)

2 Hang Power Cleans + 1 Jerk (split or PJ)

Workout

AMRAP in 18 minutes


7 Deadlift (110kg) (60kg) (weights are a suggestion ONLY) 

12 Pistols (6 each leg)
30/90 singles/Double Under

Core

SB Mime

Partner Squat Holds

Tuesday

Focus

Power Snatch 

7 X 6  (every 2 minutes)

Workout

13 min AMRAP
5 Pull Ups
10 Push Press
15 V-sit ups

Core

SB Crunch
Horse Stance

Wednesday 

Focus

(EMOM 7 minutes)

3RM Pullups

Then 

Remaining time you have left from the minute you hold a PUSHUP HOLD.

Workout

Add one rep every minute on  the minute for 15 minutes

Clean and Press

If you miss the minute have a REST minute, then start working your way back down until all 15 minutes are complete. 

MAX WEIGHTS for MEN (50kgs) 

MAX WEIGHTS for WOMEN (25kgs) 

Core

Hip Extension 

TVA

Thursday

Focus

Max PUSHUPS in 5 sets with a 2 minute rest between sets

Sore is your TOTAL amount of pushups over 5 sets

(NO BAD FORM if it looks BAD or feels BAD... do the easier level) 

Workout 

10 - 1 

Burpee

KB Swing

For time.

Core 

Russian Twist

SB Hip extensions/Knee Flexions

Friday 

Focus 

400m 1:1 Work Rest ratio 

(If raining, surprise box) 

Workout 

30:30 x 10 rounds (20 minutes)

Wall Ball (use Green wall and near fire exit if big class) 

Box Jump (don't go to high... be sensible) 

Core 

Prone Cobra

Floor Crunch

Saturday 

Focus 

Broad Jump up the gym

Bear Crawl Back

Workout 

20:40 x 6 rounds (24 minutes) 

Lateral Plate Step Over (3 plates) 

10m Sprints (outside) 

WPG2OG

Single Side Rope Shakes

Core 

Wall Sits
Ring Holds

Sunday 

Focus 

15 minutes

10 x  Front Squat Partner up (you go, they go) 

Workout

1-10 

Push Press (challenge) 

Stationary Lunge (EACH LEG) 

KB High Pull (heavy) 

Core 

Foam Roll 
Stretching

Sunday

Sunday @ HF FITNESS

Focus
Practice high skills
1. Rope Climb
2. Muscle ups
3. H.S
4. Kipling pull-ups/butterfly

Workout
Group (A)

5 dead lifts EMOM for 7mins

Group (B)

100m sprints EMOM for 7mins

(Rest 3mins between changing over)

Core
Hammy wall stretch
And
90/90

(2-5mims each hold)

24.6.13 - 30.6.13

Monday

Thump instructor TRUDY's B'day

Focus 

Snatch Practice - hang, power, full. Take 15 to work on your snatch technique or use the 15mins to PB your snatch - your choice.

Workout 

For Time

41 BB clean and press
41 Burpees
41 V- sit ups

Core

TVA
Floor crunch

Tuesday 

Focus 

10mins - EMOM  - 10 x T2B. (regression K2E) 

Workout 

25:35 x 7 = 21mins 

Wall Ball
Horri Pull (hardest level) 
KB SDHP

Core

45:45:45 x 3
Plank
Side plank Left
Side plank Right

Wednesday 

Focus
10min EMOM Complex - 
1 Power clean, 1 front squat, 1 push press. 

Workout

20,15,10,5

KB swing 
Push Up
400m Run (after EACH set - 4 runs) 

Core 

Prone cobra
X over crunch 

Thursday 

Focus 

Group 1 - 5 min EMOM 5 x snatch grip Deadlift.

Group 2 - 5 min EMOM 5 x ring dip
(3 x muscle up) then swap!!!

Workout 

For time
50,40,30,20,10

Double Under 
10,8,6,4,2

Over Head Squat

Core

V sit holds
Hip ext holds

Friday

Focus 

15mins - work a weakness or PB at something your good at or hit up a strength component you missed. Your choice. (if your not sure do surprise box or don't be afraid to ask for assistance.)

Workout 

30:30:30:30 x 8 = 16mins 

Weighted Walking Lunge (Go up each set if you can - who's guna do the 40's??) 
Bar Pull up
Box jump
Rest 

Continuous clock you move from 1st movement straight to second movement and then to 3rd, 4th movement is your 30rest interval. 

Core 

3point heel tap

Sent from my iPhone

Sunday 22.6.13

Saturday

Focus
15mins to Work a weakness - if your not sure, ASK - pull ups, muscle ups, oly lifts, push ups, ring dips, rope climbs, stretching and releasing!

Workout

30:30 x 8 NO REST!!!
24mins continuous work!!


1 arm clean and press (R)
1 arm clean and press (L)
SL box step up lunge (R)
SL box step up lunge (L)
1 arm horri pull (R)
1 arm horri pull (L)

Core
Floor Leg Raise
SB pass through

17.6.2013-23.6.2013

Monday

Focus
20mins - work up to your 5rm push press then do 3 x 5 (3sets 5reps)

Workout
20:20 x 8 = 16mins
(24 Intervals on timer clock)

Burpees
Double unders
Plyo push up

Core
V sit hold
Hip ext hold

Tuesday

Focus
15mins Weighted Pull Ups (strict) warm up to your 3rm weighted pull up then do 3x3 at this weight.

Workout

20min AMRAP

4 Toes to Bar (k2e)
12 kb swing (challenging)
16 lunge switch
1st drive way run

Core
Floor crunch
Prone cobra

Wednesday

Focus
20mins - warm up to your 5rm front squat then do 5 x 3 at this weight.

Workout

30:30 x 6 = 18mins

Rope climb (b2s)
Muscle up (ring dips)
Interval sprint

Core
MB rotations
TVA

Thursday

Focus
Hand Stand practice - learn it then practice it OR find your knew unbroken set - kip or strict!

Workout

25,10,5 (FOR TIME)
Hang Cleans (power or full)
Box jump
Wall ball

Core
Skipping rope

Friday
18mins - Warm up to your 3rm thruster then do 5x3 at this weight.

Workout

15min AMRAP

5 pull ups
10 dead lifts
15 weight plate G2OH

Core
SB superman
X over crunch

Sunday

Sunday

Focus
18mins OH Squat - warm up to 5rm and then do 3x5

Workout
24min AMRAP
Partner up - you go I go!

1 rope climb (3 B2S)
2 muscles ups (5 ring dips)
5 thrusters
10 partner mb slams

Core
Foam roll / stretch

11.6.13 - 16.6.13

Tuesday 

Focus 
20mins to work on your Dead Lift 
(FORM OVER EVERYTHING)


Warm up and work up to your 5rm!!
Then Do - 5 x 5 (5reps x 5 sets) 

Workout 
18min AMRAP
5 Pull Ups
10 Push Press
15 V-sit ups
200m Run 

Core 
45/45 x 3 (shorter core)
Hip Ext Holds
Plank Hols

Wednesday

Focus
15mins to work on your Strict Press - warm up and work up to your 3rm!! 
Then do 5 x 3 (5sets x 3reps) 

Workout 

30:30 x 7 = 21mins 

Hang Cleans
WPGOH
Push Up (hardest level) 

Core 
Floor Crunch 
4 point horse stance 

Thursday

Focus
20 mins to work your Back Squat 


Partner up (twos and 3's)  and work your way up to your 5rm then do 5x5 
(5sets x 5reps) Work fast when in groups. No talking just working...

Workout 

10-1 FOR TIME: 


Burpee
KB Swing (heavy for you)
Box Jump

Core
Prone Cobra 
SB Crunch 

Friday 

Focus 
20mins 
Work to your 5rm Clean and Jerk 
(push or split) then do 3x5
(3sets x 5reps)

Workout 
Add a rep each round for 15mins

K2E
Wall Ball
Double Under (Double Reps) 

Core 
X over crunch 
TVA

Saturday

QUEENS BIRTHDAY

CLOSED FOR THE PIBLIC HOLIDAY.

All classes will resume as normal from 6am Tuesday.

Go and enjoy your new fitness abilities!

Saturday

Saturday

Focus
warm up movements really well.

TABATA : Do all 8 rounds on the same movement before 60 seconds rest and move on to next exercise.

Dead Lifts 20:10 x 8 = 4mins
*60 sec rest
Wall Balls 20:10 x 8 = 4 mins
*60 sec rest
Push up 20:10 x 8 = 4 mins
*60 sec rest
B2S rope climb

Total session time = 19mins :)

Core
TVA
Floor Crunch

3.5.13 - 9.5.13

Monday

Focus
Ladder work

Workout
20:40

Plyo Lunge
Touch Jumps
Ring Row

Core
SB Pass throughs
Prone Cobra

Tuesday

Tuesday

Focus
30:30 x 3 
Bear crawls
SB russian twist

Workout

Complete AS QUICK AS U CAN

10 x kbs swings (not heavy)
15 x v sit ups
10 x box jumps (fast / low box)

THEN Rest 45 seconds and go again for 10 x rounds.

Core
Leg raises (off bar)
C's