18.06.2012

Monday

Workout

10 Rounds (20 mins)

Box Jump
MB Slam
Double Under
REST

30/30/30/30

Core
TVA Heel Taps
SB Superman


Tuesday

Every Minute On The Minute for 20 minutes:

1st minute
1 x Deadlift
1 x Burpee

2nd minute
2 x Deadlift
2 x Burpee

Etc

Adding a rep for every minute that you complete.

If you fail to make the rep range on the minute you will start to work your way back up the ladder starting back at 1 rep.

20minutes

Core
Butt Lifts
Hip Extension

Wednesday

Workout

30:30x 6 Rounds
(no rest between sides only resting after the front squat)

Lunge Rotation Press (left)
Lunge Rotation Press (right)
KB Front Squat
Box Step-Up (left)
Box Step-Up (right)

Core
SB Pass Throughts
Prone Cobra

Thursday

Workout

10 rounds x 10 Reps

Push-Up
Pull-Up
Russian Twist

Core
30/30/30 (no rest) x 3 Rounds

Side Plank (Each Side)
Prone Plank

Friday

Workout
Speed and Power

20:10 x 8 rounds (each)

KB Swings
Touch Jumps
V-Situps
Sprints (5m)

X 2 times through

Note:
Complete all 8 rounds then with a small rest move to movement #2 and so on.

Once completed all movements once, repeat for a last round and try to beat your previous rounds.

Core
Push Up Holds
Wall Squats

Saturday

Workout

AMRAP in 20 mins

SDHP x 10
Crawling - Superman to Pike
Push Press x 10

11.06.2012 - 17.06.2012

MONDAY

Have a sleep in and recover!
Above: Cindy showing you how a rest day should look! haha

PUBLIC HOLIDAY - Queens Birthday 

RECOVERY DAY  - Comp day recovery.

TUESDAY

Let's take a moment to see Kris's Transformation. You can see an amazing improvement!

Focus
30:30
Push up Hold with alternating rotation

Workout
20-15-10-10-15-20

Plyo Push-Up

6-10

SB Chest Press
Strict Press

20 x Uni Lateral Lateral/Anterior Delt Raise. (out in front and off to the side)

Core
60/60
TVA Heel Taps
SB Superman

WEDNESDAY

Triple Extension! Yes PLEASE! Awesome form Bel :) 

Focus
Muscle Up Transition on the bands
(25min Cutt off)


Workout
5 rounds for time

200m run
5 x Deadlift (with GOOD form and safe technique - find a heavy weight for 5 reps)
10 x Burpee
200m Run

Core
SB Pass Threw
 Prone Cobra

THURSDAY

Being the BEST starfish they can be! :) 

Focus

Double Under Practice 3 minutes

(Anyone who joins the "100 club" will get a 30min PT session for free) 

Workout

Speed and Power

20:40 x 5 rounds

MB Slams
KB Swings
Push Press
DU's
Rope Shakes

Core
60/60 x 3

Fwd Ball Roll
Horse Stance

FRIDAY

Emma and Ang.
 ONE MORE REP!!!

Focus
30/30 x 4
Lateral Box Step Overs.


Workout
20 -  15 - 10 - 10 - 15 - 20

Horizontal Bucking Bronco

6-10 reps (If rope climb only 2 per round)
Rope Climb/Back To Standing
Pull - Ups

20 x Swiss Ball Rear Delt Flies

Note:
Each person will do 20 reps of HBB then continue on to do 6-10 reps of RC and Pull-Ups followed by 20 x swiss ball rear delts flies then back to 15 HBB and continue like so.

Core
60/60
C's

SATURDAY

Alison is well within her journey of becoming the best she can be each day.
Her positive attitude is really shinning bright. Alison works hard everyday. She is focused on what she needs to do to be that much closer to where she feels she needs to go. Great work Ali.

Focus
Frisbee

Workout
20:20

DB/BB Snatch
T2B
Lunge Throw Downs

10 rounds (20 minutes)

Core
Hip Extension
MB Rotations Pass in a line to a partner

4.06.2012 - 10.6.2010

Monday

Focus


Dip Holds
30:30 x 4 rounds


Workout


Deadlifts
MB Slams


40:20 x 10 rounds (20 min)


Core
3D Squats

Tuesday

Focus
Rope Climbs Foot Holds or Back To Standing


Workout
 Speed and Power

20:40 x 6 rounds

Double Unders
Suicide Crawls (5m Interval)

Ladder Sprints
KB Swings


Core

V obliques MB
Swiss Ball Butt Balance

Wednesday

Work with a partner. Your partner will do 10 reps and then you do 10 reps. Move on together to the next exercise. If you don’t have a partner use a stop watch to time how long each set takes you then rest as long as you worked.


Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.



Workout

Beginner 5 sets

Intermediate 7 sets

Advance 10 sets


10 reps

Floor Press
Ring Push-up
Push Press


Core
Super Man
Hip Extension

Thursday

Focus
40:20 (pick a movement) x 5

Workout

2-4-8-16-32-16-8-4-2
(92 reps)

Sit-up
Jack Knife
Box Jumps/Step-Ups (don’t go silly on height stay comfortable)

Core
Opposing Arm and Leg
SB  Crunch

Friday

Focus
30:30 Team Interval Sprints (max reps) 4 rounds

Workout
Beginner 5 sets

Intermediate 7 sets

Advance 10 sets


10 reps

Work with a partner. Your partner will do 10 reps and then you do 10 reps. Move on together to the next exercise. If you don’t have a partner use a stop watch to time how long each set takes you then rest as long as you worked.


Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.

Box Step Up
Lunge
Front Squat


Core
Squat Holds ( Yes, I know that you just trained LEGS haha)
Push Up Holds

SUPER SATURDAY!!!!!

Focus
Frisbee


Workout
Every Minute On the Minute


1st Minute Thruster 30/40kgs (no Heavier)
2nd Minute K2E
3rd Minute 10m Shuttle


3 Groups


One rep on the First Minute. Adding one rep per minute for a total of 13 minutes and a total of 91 reps if you can make it to the FINAL LEVEL!!! :)


Core
Horse

28.05.2012 - 3.6.2012

Maverick Monday

Focus

Foam roll:

ITB 2 mins Each Side

Calves 2 mins Each Side

400m Run

50 Thrusters
50 Push Ups
400m Run

25 Thrusters
25 Pushups
400m
12 Thrusters
12 Pushups


Core
Prone Jack Knife
Prone Cobra.

Tantalising Tuesday

Focus

Foam Roll

Glutes 2 mins each side

BB inner Thigh 2 mins each side

Partner Up – You go they go!

5 Pull-Ups
10 kb/BB SDHP
15 Situps

Cut Off 25 mins

Core

SB Superman

Leg Raises off the bar

Wormwood Wednesday

Focus

Hand shuffle - left and rigght  10 laps

Hand Shuffle - Back and forward 10 laps

10 Deadlifts
20 Walking Lunges
10 Each Leg - Box Step up.

8 rounds

Core

4 point Horse Stance

Hip Extensions

Thyme Thursday

Focus

One Leg Balance - eyes closed 

accumulate 5 mins

For time:

100 Shoulder Press
Beginner – Bar
Intermediate – 30kg
Advanced – 40kg

Every Time you break the RACK position you receive a penalty

* Penalty 10 KB Swings

Then:

Taking the age of the youngest person - 4 rounds of sit ups and Double Unders.

Core

Holding the Deadlift Position with the Dowel (waiters bow)

3 minutes x 2 sets

 

Fig-tree Friday

Focus
Bar Hang 1 min x 3

In teams of two
(if uneven number you can go a team of 3 with reps of 75/60/45/30/15)

50-40-30-20-10

Toes to bar (reps can be shared between partners)
Russian Twist (reps can NOT be shared on this movements each person must do the 50/40/30/20/10)
Wall Ball (reps can be shared between partners)

 Bear Crawl (Purple mats to Grass) 14/12/10/8/6 <----- rep scheme

Core

Skipping Rope 

60/60 x 3

Seasonal Saturday 

 

Focus

Frisbee

In teams of two:

Partner up - you go, they go.

100m sprint (10 x 10m laps in the gym)
25 Partner MB Slams 

10 Burpees 

5 Box Jumps

Core

SB Bridge

Push Up Holds

21.05.2012 - 27.05.2012

MONDAY 

HAPPY BIRTHDAY ANG!

Focus

Birthday T2B for Ang!
Everyone performs 1 rep for every year of Anges life!
CELEBRATE!

Workout
For time:

50 DU’s

40 Burpees

30 DU’s

20 Burpees

10 DU’s

5 Burpees

Core

Star Fish 30 each side x 3

TUESDAY

Focus

MB Slams (partner)

1min on 30 off x 3

Workout
40:20 - (8 rounds - 24minutes)

Walking Lunge W/ Alternating Press
Push-Up
Strict Pull-up

Core

SB Crawls

Hip Extension

WEDNESDAY

Focus

SB Balance on your butt for as long as possible.

(no one is to go to knees or harder without full supervision from a trainer)

Workout

60/60/60/60/REST (25minutes)

KB/BB SDHP

Box Jump/Step Up

Sprints 10m

Lateral Step Overs

5 Rounds

Core
60/60 x 3

360 SB spins

Ring Holds

THURSDAY

Focus

SB Russian Twist (no weight just BWT)

Workout

33 Min Cutt off.

Partner up and take your time! No rush Just work!

10 Deadlift

8 Push Press

5 SA Pull on rings or hardest Version you can do.

You do 5 reps – They do 5 reps
 

Core

C’s

SB Superman

FRIDAY

 

Focus
If uneven numbers we will rotate through until every team/person has had 3 go on the rope shakes.

Partner Rope Shake

Partner Farmers Carry

Workout
40/20 x 5 rounds (25 minutes

Sit-up

Turkish Get Up L side
Turkish Get up R side

Floor Press L Side

Floor Press R Side

If using a Dumbbell. Try to use the same one for most exercises and challenge yourself.

Core

60/60 X 3

5 Point Heel Taps

SUPER SATURDAY

Focus

Frisbee

Workout

Speed and Power

20:40 (7 rounds – 28 minutes)

KB Swing

Suicide Runs

Lunge Switch
Horizontal Wall Ball

Core

Lateral Hand Walks

Knee Flexion Hip Extension on SB

14.05.2012 – 21.05.2012

Monday Mania! 

Foam rolling is GREAT for your body. Everyday hit at least 3 spots!

Focus
Farmers Carry - 10m laps of the gym (2 mins)

Workout – Hypertrophy

25 min amrap (slow/heavy and controlled. Not fast and light)

Partner up and complete:

10 KB/DB Lunge Rotation Press (Each leg)
10 BB SDHP

The only rest you will get is while your partner is doing their reps.

Less rounds more loading. 

Core
SB Pass Throughs
Prone Cobras

Tuesday Toughness

Emma has come a long way from just the BB overhead! Great work Emma.

 

Focus
Double Under Practice



Workout – Speed and Power (fast and as many rounds as possible)



Amrap in 20 mins

(Partner up. You go they go)

5 Pullups
10 Kb Swings
20 Double Unders

Core
Russian Twist
C’s

Wednesday Walk-about

Kris training up a storm, while Trudy captures the moment in a photo!

 

Focus

Partner Band Sprints 30/30 x 4 rounds

Workout – Interval Strength

Partner up – you go , they go.

Do as much work as you both can in 30 mins


6-10 x Dips
6- 10 x Floor Press
10 x Push-Up with hand release at the bottom

Core
3D Standing Heel Taps (barn dance haha)

Thursday Thunder 

Handstand!

 

Focus

Re bounder – add a burpess for ever missed catch or missed throw


Workout – Endurance

2-4-8-16-20-16-8-4-2

Toes to Bar
Burpee Box Jump

Core
Push Up Hold
SL Hip Extension Holds

Furious Friday

Sunday dinner SET TO MAKE a come back! Keep an eye out. New concept? Maybe! 

 

Focus
Partner MB Throws 25 reps rest 10 breaths 25 reps x 2


Workout – Interval

40:20

Deadlift
Horri Pull
Bent Over Row (right side)

Bent Over Row (left side)



Core

Fish Tales in the rings

Squat Holds

Shivering Saturday 

Focus 
Frisbee

Workout
Tabata 20:10 (8 rounds)

WPSU
Push Press
Lateral Step Overs
MB Slams



Core
Skipping Rope

Monday

Focus
Pushup Holds
Squat Holds

30/30 – No rest between just alternate between the two

Workout
Plyometric Pushup
Box Jump

5/10/15/20/20/15/10/5

Core
Single Leg Hip Extension
SB crunch

60/30/30 x 3 sets (6 minutes)

Tuesday

Focus
Teach proper position for the kip

Workout
Reptilian Crawl
Deadlift

10 – 1

Core
Russian Twist
SA - First Part of Turkish Get up

60/30/30 – 3 sets

Wednesday

Focus
Over head Squats
5RM(A)/8 RM (I) or 10RM (B) based on experience.


Workout
50Mb Slams
25 Body Weight Squats
400m Run

5 rounds


Core
ITB Release
Glute Release
(Tennis Ball/Foam Roller)





Thursday



Focus
Sled Drag – 3 teams as many laps as possible. 2 people max using sled at any one time the rest of the team who are not working will rotate through 15 MB Slams 10 SDHP and 5 Burpees

Workout # 1

50/40/30/20/10

Sit-up
Double Under



Workout # 2

21/15/9

Thrusters
Pull-Ups


Core
SB Knee Flexion
Cross Over Crunch



Friday


Focus 5 point Lunge
5 sets 30/30


Workout
SA - Snatch
Lateral Lunge Left Side
Lateral Lunge Right Side

6 sets (27 minutes)

30/30 (No rest between sides only movements)


Core
Turkish Get-Ups
Partner Up. You do 10 they do 10 x 3 sets



Saturday 

Focus
40m Dash/Frisbee

Workout


Every minute on the minute
6 rounds (24 minutes)

15/20/25 Push Press
15/20/25 Lateral Box Step Up (Alternate legs 20- each side)
15/20/25 Weight Plate - Ground to Overhead
1/2/3 - Speed bump 2 Speed bump Interval



**Note: Don’t go MASSIVELY  heavy with this one as it’s designed to be FAST and quick. You do want to pick a weight that will still challenge you.

Core
60/60 (6 mins)
3 Position Heel Taps