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

30.4.2012 - 5.5.2012

Monday

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


Tuesday

Workout
 

Speed and Power

20:40 x 6 rounds

Double Unders
Suicide Crawls (5m Interval)

Ladder Sprints
KB Swings

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.

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

Beginner 5 sets

Intermediate 7 sets

Advance 10 sets

10 reps

Workout
Floor Press
Ring Push-up
Push Press

Thursday

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)

Friday

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.

Workout
One Arm Pull with Rotation
Pull-up
Bent Over Row


SUPER SURPRISE SATURDAY!!!!!

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!!! :)

Movement Monday

Workout
40:40 (L:R – No rest)

5 Sets (30 minutes)

One Arm Pull with Rotation
One Arm KB Bent Over Row
BB Deadlifts (40 on then 40 rest)

Core
SB Crunch
Superman



Two Step Tuesday

Workout
15 minute AMRAP
1 Thruster
1Situp
1 Double Under

2 Thrusters
2 Situps
2 Double Unders

(continue as high as possible in 15 minutes)

Core

60/60 (6mins)

PNF Squat




Western Wednesday

HOLISTIC FOUNDATIONS WILL BE CLOSED FOR ANZAC DAY.

Here is a workout you may like to do at home in the back yard.
Workout
40:20

Walking Lunge
Strict Pull Up/Bands/Rings
Push-ups

8 sets (24 minutes)

Core: 60/60 (6 mins)

Skipping Rope



Thunderous Thursday

For Time:

Complete 7 rounds for time of:
• 7 power snatches (as heavy as possible for 7 unbroken reps)
• 7 box jumps (max height that is comfortable for 7 reps but not EASY!)

Core:

60/60 (6mins)

Hip Extension
V - Holds Mb Rotation



Functional Friday

40/20 – 8 sets (24 minutes)

BB/DB/KB Push Press
Jack Knife (no push)
SDHP (KB or DB)

Core: 60/90 – 3 sets (7.5minutes)

Forward Ball Roll
SB Bridge



Sonic BOOM Saturday

As many rounds as possible in 20 minutes:

05 Burpees
20 MB Slams
10 BB Power Cleans
3 Stair Climbs

Core:

60/60 – 3 sets (6 mins)

Star Fish

16.4.2012 - 22.04.2012

Mmm-Bop Monday

Focus
Max height vertical Jumps X 10 attempts (best one is your score)


Workout
40:40 - 6 sets (24 mins)

BB Sumo Deadlift High Pull

DB/BB Thrusters (don’t go to heavy! 40 seconds over 6 sets should be almost unbroken use DB’s if 15kg or 20kgs is to heavy for that load time. Don’t forget that the next movement is a lunge. Awesome leg workout)

KB Multi Directional Lunge with MB rotations


Core
60/60
3 sets 6 minutes

SB Lateral Side Bends

Tantalising Tuesday

Focus
Clean and jerk – find your 5 rep max (30 mins MAX)


Workout
21 - 15 - 9

Kb Swings (Challenge yourself on these. There are not a lot of reps, obviously form is paramount!)

Ring Pullups/Pullups or On The Bar (Pick the hardest version for your own ability)

400m Run (Ring Sprints, row or bike if running is not an appropriate option for you but 1:30 loading as a scale option)

Core
(3 sets) 60/60
Turkish Get Ups

Where's Wally Wednesday

Focus
Snatch Practice – Then find your 5rm Power Snatch


Workout
Tabata: 20:10 – 8 sets

V-Sit Up
Deadlift
Double Under
Shoulder Press

Core/Pre-hab:

FOAM ROLL/TENNIS BALL – CALVES, ITB, TFL, GLUTE COMPLEX

Tumbling Thursday

Workout
Endurance:

1 min Max Mountain Climbers
2 min Forward and Backward Plate Slide On Grass(2.5kg Plates)
1 mins Max 10m intervals
2 mins Ring Sprints

(1 min rest between rounds)

4 sets (28 mins)

Count EACH REP! At the end of the round in your rest write up your TOTAL score. Try to stay CONSISTANT with these or BEAT them each round!

Core
60/60

3 sets (6 mins)

Supermans
Forward Ball Rolls

Family Friday

Workout
8 rounds for time:

05 Knees To Elbows (40 reps)
10 Pyo Push-Ups (80 reps)
20 MB Slams ( 160reps)

150m Run, row or bike (end of building and back in) (1.2km)


Core
SB Crawls
Hip Pop & Catch (or Hip Extension)

Sizzling Saturday

Workout
AMRAP 18 mins:

15 MB Horri Throws
10 Weight Plate Sit-Ups
05 Ladder Sprints
03 Stair Climb (with or without weight depending on your own level)

Core
SB Crunch
TVA Heel Taps