18.3.13 - 24.3.13

Monday

Focus
Tabata - 20:10 x 8
air squats (crate)

Workout
30:30:30:30
Burpee pull up
Wall ball
KB swing
Rest

Core
SB crunch
Floor hip ext holds

Tuesday

Focus
Partner Up
3 rounds for time - (10min cut off)
10 partner mb slams
10 partner squat mb throws

Workout
Partner Up AGAIN - you go they go!
10 rounds x 10 reps (25min cut off)
BB / DB Push Press
Pull ups (bands, rings)
Box jump / step up

Core
45/45/45
Forward plank
Side plank (L)
Side plank (R)

Wednesday

Focus
6mins double under practic
(Find a new max unbroken PB)

Workout
40:20 x 12 = 24mins

Dead Lift
Push Ups

*hypertrophy metabolism building workout, choose a weight you can move consistently for 40sec's*

Core
Anterior crunch
Prone cobra

Thursday

Focus
3 Attemps max length broad jumps

Workout
20:40 x 7 = 28mins
Double Unders
WPGOH
10m interval sprints
V - sit Up

Core
Skipping rope

Friday

Focus
400m Run x 2 - rest 60sec's between the 2 -compare times!!

Workout
30:30 x 8 = 24mins
walking lunge
(weight the lunge any way optional)
Reptilian crawl
Horri Pull up

*strength session, go hardest version of movements for your level on the day*

Core
X over crunch
TVA

Sunday 17/3/13

Sunday

Focus
Tug of war - 2 teams 1 rope battle it out!!!
Best of 3!!

Workout (30min cap)

10 x 10
DB / BB Floor Press
WP Plyo Push up
SB Jack Knife

Core
SB Hip ext Knee Flex
Anterior Rocks

Saturday

Focus
Learn the movements

30 min cut off:

10 x 10
(you go, they go)


Walking Lunges
200m Barbell Run/walk
Squats

Core
Foam roll and stretch

10.3.13 - 16.3.13

Monday

 
Focus 
2 Teams - max tyre flips in 3 mins
 
Workout 
EMOM *odds and evens*

Odds - 5 Thrusters
Evens - 10KB swings

12rounds = 24mins
 
(if you want to go lighter and do more reps on the min do so, or heavier and less reps depending on how you feel) 
 
Core 
1st min - In a circle v-sit holds MB passed around the circle 
2nd min - Hip ext holds
 

Tuesday 

 
Focus
60/60 x 4 partner up
SB Balance (on Butt legs off floor)
Wall sit holds
 
Workout 
For Time 
2,4,6,8,10,12,12,10,8,6,4,2

Burpee box step up / jump
Weight plate GOH
Knees to elbows
 
Core 
Anterior rocks
Prone cobra 
 

Wednesday 

 
Focus 
Partner up - 
4 Laps Speed bump to speed bump run for time (2 laps each)
 
Workout 
30/30 x 8 (24mins)

KB  SDHP
Push Up with rotation
Squat DB Bicep Curl
 
Core 
TVA
Anterior crunch 
 

Thursday 

 
Focus 
Surprise Box x 2 picks
 
Workout 
40:20 x 10 = 20mins

Dead lift (slow controlled)
MB slam (fast - Max reps) 

(Total score of MB slams is your score) 
 
Core
SB crunch
Floor superman
 

Friday

 
Focus
Learn Shoulder Mob techniques - bands, tennis balls, skipping ropes.
 
Workout 
24min AMRAP - REST 60secs between rounds-
 
3 B2S rope climbs
10 v-sit ups
30 double unders (60singles)
 
Complete a 3,10,30 then REST 60sec's then go round 2 then REST 60sec's - repeat for 24min amrap. 
 

Core 
Hip Extension 
Foam Roll ITB

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