Sunday 10th March

Focus
Surprise Box

Workout
10-1
Ring Dips
10 x 10
Dead lifts
10 x 10m
Bear crawl

*work with a partner*
Work down 10-1 ring dips with 10 dead lifts and one 10m bear crawl every round.

Core
Foam Roll - Stretch

4.3.13 - 10.3.13

Monday 

Happy Birthday Fiona!

 Focus 

15mins to Find Your 5RM push press. 
 
Workout 
30:30 x 8 = 24mins 
BB Front Squat
KB Walking Lunge 
Double Under 
 
Core 
60/60
Hip Ext Holds
Plank / Hover Holds 

Tuesday 

Ang, focused, READY!

 
Focus
2 Teams 5mins - Max Dead Ball Throws (length of gym is 1 rep) 
 
Workout 
(Partner work you do 10 they do 10)

10 rounds x 10 reps (25min Cap)

KB / DB Floor Press
Pull Up (hardest version for you)
*run to 1st driveway - next door TOGETHER*
 
Core 
Leg Raises 
C's
 

Wednesday 

Glen's first Games Day!

 
Focus 
30:30 
Russian Twist 
Wall Squat Holds 
 
Workout 
20:40 x 7 = 28mins

KB swing
Bucking bronco / Horri pull 
Push press
Lateral Plate step over 
 
Core 
TVA 
Floor Crunch 

Thursday

Danni, doing what she does best, GIVING HER ALL!!!

 
Focus
30:30 x 4 
Band Sprints  
 
Workout
13-1 for time 
Wall Ball 
Burpee (hardest level for you)
K2E
 
*if your not feeling it just work with your own numbers, just move your body as you feel*
 
Core 
Prone Cobra 
X over crunch 
 

Friday 

Kel, WPG2OH

 
Focus
In a circle as a group - 3 rounds of 

10 hops on left leg
20 1m forwards and back wards jump
10 hops on right leg
 
Workout 
40:20 x 8 (24 mins) 

Multi directional Lunge 
Push up
Ball Slam
 
Core 
Floor superman 
Anterior Rocks 

Saturday

Focus
Weakness/Skill


25 Min AMRAP

15 Wall Ball (you go, they go)
10 KB Swings (you go, they go) 
5 Pullups (you go they go) 
200 Run together *first drive way* (run together) 

Core
SB Pass to partner
Push up Holds

Sunday 3/3/13

Focus
Weakness / skill / surprise box

Workout
24min AMRAP
10-1 (back up if able)
SNATCH
ROPE CLIMB (1 each rnd)
(B2S = 5 each rnd)

Core
Stretch
Wall Hamstring
SB Hip Flexor

25.2.13 - 3.3.13

Monday

Focus

20:10 x 4 

Rope shakes 

(single rope 4 people go at a time)

20:10 x 4

Touch Jumps

Total = 8mins

Workout 

EMOM *Odds And Evens* 20mins

1st min 

5 hang power cleans

2nd min 

7 burpees 

Core 

SB Crunch 

Prone cobra 

Tuesday

Focus 

7mins Double Under Practice - find your new max unbroken 

Workout 
20min Amrap

Max push up's (unbroken) 
30 double unders 
Max pull up's (unbroken)
30 double unders 

NOTE: as soon as you rest at the top or  bottom of the push up and pull up that is you maxed out for that round. 

repeat for 20mins - tally max push up's and pull up's for each round you do. 

Core
MB Oblique twist 

Floor hip ext  

Wednesday

Focus 

2 Teams - MAX ladder sprints in 4mins up the ladder one way is 1 rep. 

Workout 40:20 x 8 24mins 

KB front squat 

OH walking Lunge 

DB shoulder Press 

Core 

V - sit holds 

TVA

Thursday

Focus 

2 teams - max shuttle runs in 6 mins

Workout

30:30:30:30 x 10 = 20mins

Dead Lift (not to heavy) 

KB swing 

Ball slam

Rest 

*quick transitions between movements clock doesn't stop*

Core

Skipping rope 

Friday

Focus 

KB / DB 200m farmers Carrie x 2 

(rest 45sec between the 2)

Workout

5 rounds of - 

7 Ring Dips

10 WPGOH

7 BB SDHP

10 5m interval sprints (up is 1 back 2)

Core

3 point heel taps

Saturday 

Focus 

Surprise box / weakness / skill

Workout 

20:40 x 6 rounds 

Horri pull

Wall ball

Rope shake (single rope 4 at a time) 

Weight plate sit up 

Core 

Lying leg raises 

Push up holds

Sunday 24/2/13

Sunday  24.2.13

Focus
Suprise Box/ MOBILITY

Workout
100 Shoulder Press -  Barbell/DB

Every Break 7 KB Swings

CoreSB Pass Throughs
Opposing Arm and Leg

18.2.13-24.2.14

MONDAY

Focus
Warming up the movements.

Workout (The 400)

40 reps of each
Air squats
Push-ups
10m sprints
Wall balls
Kettle bell swings
Horri pulls
Double unders
Sit-ups
Burpees
Deadlifts

Core
Foam roll and stretch everything

TUESDAY

Focus
Temp squats
3:3:3 x 10 reps x 3

Workout
10min Cap
7 min AMRAP

7 Push Press
7 T2B
40 Double Unders

(at 7mins everyone goes for a 400m run - rest remaining time of 10min cap
Then at 10min repeat)

Core
Lateral hand walks-1 lap
50 hip extension
3 rounds

WEDNESDAY

Focus
40:20 x 3 rounds kb swings (light)

Workout
Amrap in 28mins

50-40-30-20-10

KB Swings
F.Squats (same kb ad swings)

Core
Yippie toe walks - 2 laps
Super man to like - 1 lap

X 2 rounds

THURSDAY

Focus
Surprise Box or Skill

Workout
20:40 x 6 rounds (24mins)

MB Slam
Sprints
Mini Box Jump
Burpees

Core
Calves 2min each
ITB 2mins each


FRIDAY

Focus
Dowel OHS TECHNIQUE

Workout

10 x 10

Dips
Pushups

Core
TVA
SB crunch

SATURDAY
SUNDAY

Sunday 17/2/13

Focus
Surprise box or a skill!

Workout

Partner up (you go, I go)

5 x Snatch Grip Deadlift
10 x Ring Dip
5 x Burpees (rep for rep)

Core
Foam
Roll