Monday

Focus: Thrusters

40:20 - 6 sets (24 mins)

One Leg Deadlifts
Push Jacks
OH walking lunges


Core:
90/90 – 3 sets
Push up holds
SB lateral bridge holds

Saturday the 9th of July

Saturday Superstars working on their shredded core!

Focus: FOAM ROLL

Speed and Power:
20:40 - 5 sets (25 minutes)

7 Burpess
10 Intervals
15 Box jumps/step ups
25 MB slams

Core:
60/60

Opposing arm and leg
Fwd Ball Roll

3 sets (6mins)

Friday the 8th Of July

Amanda, Taylor and Jess getting their warm up stretch on!

Focus:
Broad Jump
Record total distance.

30/30
5 sets (25 mins)

Lunge Rotation Press
Ring Dips
DB Floor Press


Core: 6-/60 each side

PNF - Squat

Thursday the 7th Of July

Adzy being awesome! Game on dude, GAME ON!! ;) haha

Endurance (30 min cut off)

2,4,6,8,10,12,14,12,10,8,6,4,2

DB/KB/BB Snatch (One each arm)
Double-Unders (Double number your up to)
75m Interval (only Up and back for the 75m interval)

Core: 60/60 (6 mins)

SB – Crunch
4 Point

Wednesday the 6th of July

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Happy Birthday Justine!! I hope you have the best birthday. You have been a major contributor to me, my dreams and goals. I only hope that in some way I have done the same for you this year and wish you all the best for the coming year and future journeys. Love you xx Happy Birthday!!
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Focus:
400m Intervals X 3 (TRY to beat your last times from last time) Rest as long as it takes to do the 400m (20 min cap)

Interval

30:30
(6 sets - 24 minutes)

SL DB deadlifts
KB front Squat
Ring Pulls (straight body)

** No Rest on the SL DL swap legs straight away at 30 seconds then straight into next movement**

Core: 60/60
(6mins)

TVA
Superman

Tuesday - 5th Of July

From this
to this
in 3 months!



For time:

4 sets

25 Push Press
25 Lateral Box Step Up (Alternate legs 25- each side)
25 Weight Plate - Ground to Overhead
Speed bump 2 Speed bump interval

**Note: Don’t go MASSIVELY heavy with this workout as it’s designed to be FAST and quick. You do want to pick a weight that will still challenge you and cause you to rest in the set of 25 reps**

CORE: 60/60 (6 mins)
3 Position Heel Taps

Monday 4th July 2011

Some of the fun we had last weekend

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Unfortunately we have to say goodbye to our friend Jess(featured in Saturdays Photos) because Jess is off to be awesome at her job in Orange. Jess has been with us for a few weeks now and in that time she has made some AMAZING progression in ALL lifts, her flexibility and fitness levels! Fortunately, it's not goodbye forever. Just 6 months at least. It will be GREAT to have you back here training with us on the occasional Saturdays you can get here. Until then Jess, it has been a fantastic few weeks and hopefully you have enjoyed your time here as much as we have enjoyed having you! Stay safe.
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Focus: Snatch Balance

30:30 (24 mins)
8 sets

BB Sumo Deadlift High Pull
MB Wall Ball (CONTROL THE DOWN PHASE 3-4 SECONDS)
KB Multi Directional Lunge

Core: (6mins) 60/60
SB side bend