FRIDAY 1/2/13

SPECIAL GUEST PROGRAMMING:
PETER KNIGHT!

Jelly Legs.

Focus:
Foam roll, stretch / warm legs up really well!


Workout

**NO WEIGHT IS TO BE USED**
20 squats
20 Walking Lunge (10 each leg)
20 Touch Jumps
20 Plyo Lunge (10 each leg)

x 5 rounds
Then 400 m run to finish for time.

Record time!!

Core
2min long lie
2min wall hamstring stretch

Thursday 31/1/13

Focus -
2 teams: Rope Swings
Max swings in 3 mins

Workout
SPEED AND POWER
20:40 x 6 = 24 mins

Ball slams
Interval sprints
Weight plate GOH
du's

Core -
SB butt balance
C's

Wednesday 30/1/2013

Wednesday

Focus
30/30
Touch Jumps
6 sets

Workout
30/30 x 8 rounds (24 minutes)

SA Horri Pull (L/R)
30 rest
SA Floor Press (L/R)
30 rest


Core
60/60
Supermans
X over Crunch

Tuesday 29/1/2013

Focus

Tabata
Pushup
MB Slam

Workout

10 - 1

Deadlift
V-Sit Up
200m Run

Core

Prone Cobra
Floor Crunch

Monday 28/1/13

Focus
Two teams
Tunnel ball with the med ball


Workout
Pick A, B OR C

(A) 50 Squat Press
Or
(B) 75 Squat Press
Or
(C) 100 Squat Press

EMOM
(A) 3 Burpees
(B) 4 Burpees
(C) 5 Burpees

Everyone will be able to scale this workout. Some people will only do squats, some just the barbell....

There is always a way.

Core
SB Hip Ext Knee Flexion
TVA

21.1.13 - 27.1.13

Monday

Focus
10 reps – Kipping Swing
10 reps – Duck Walks
10 reps – Super man to Pike

3 rounds

Workout
30:30 x 10 rounds (20 minutes)

Front Squat 
Pull Up (horri/vertical)

Core
X over Prone Crunch
Prone Cobra

Tuesday

Focus
10m x Backwards running x 10 laps
10 x Paces back ward Lunges
x 2 rounds

Workout
Amrap 30 minutes

30 x Ring Pushups
15 x Deadlift
400m

Core
SB Crunch
Hip Extensions

Wednesday

Focus
MB Sprints – in teams of 2 work in pairs to complete as many 10m intervals as you can in 4 minutes

Workout
Speed and PowerAMRAP in 24 minutes

3 x B2S Rope Climb
12 x KB Swing
10 x Push Press

Rest 60 seconds


record EACH round on your i-phone or bring a stop watch.
fastest time is your final score

Core

Russian Twist

Push-up holds

Thursday

Focus
Foam Roll your Calves 2 min ES
ITB – 2 mins ES

Workout
40:20 x 8 rounds

Box Step Ups (weighted if needed bbut form is paramount)
Double Under
MB Slam

Core Tennis Ball in scapular 2 min ES
Roll  Glutes 2 min ES

Friday

Focus20:20 x 7 rounds Rope Shakes.

Workout
30:30 x 6 rounds (24 minutes)

SA Snatch (no rest between Side)
REST 30 sec
SL Deadlift (no rest between sides)
REST 30 sec
SA Floor Press (No Rest Between Sides)
Rest 30 Sec


Core
TVA
Bent over 2.5kg Flyes

Saturday

Focus
Weakness or Surprise BOX 

Workout

10 - 1 
Lateral Lunge With Rotation
V Sit- Up
200m  x  with a 10kg Plate above head

Core
Work on TIGHT TISSUE and STRETCH!

Sunday

Focus

As a Team

Workout
In teams of 2: You go, they go!

10 x Dips (you do all 10/They do all 10)
10 x BB Snatch (rep for rep with buddy)
10 x Pushups (rep for Rep with Buddy)

Time Cap at 24 mins

Core
Sb Pass overs
C's

Tuesday 16.1.13

Wednesday 

Focus 

Take the age of the youngest person in class -  Do 2 x rounds of that many reps of - Broad jumps  K2E / Knee lifts  *For Time*

Workout 30/30 x 8 rounds = 24mins

Dead Lift 
Horri Pull KB
SDHP

Core 
Flutter Kicks C's

Thursday 
Focus  

400m sprints x 3 1:1 WR RATIO  

Workout  40:20 x 6 = 24mins  

Lunge rotation press (L)  

Lunge rotation press (R)  

Floor Press (L)  

Floor Press (R)   

Core  

SB crunch   

Floor supermans  

Friday 
Focus 
Tyre flips - 2 teams -max laps in 7minutes  


Workout  
7 rounds 7 reps - For Time 


Power snatch  
Box jump  
DB Burpee 


Core  
Skipping Rope

Saturday 
Focus 
Surprise Box 





Workout 
20:40 X 6 ROUNDS


Dead ball throws (outside) 
Mountain climbs  
Lateral step overs 
Weight plate GOH




Core 
MB rotations  
4 point 

SUNDAY
No CLASSES TODAY - ALL TRAINERS WILL BE SUPPORTING AND COACHING AT THE GOSFPRD GAMES DAY. CONTACT SHANE OR CHLOE IF YOU WISH TO SOME AND SUPPORT AS WELL


HAVE A REST - take a walk in the park with the family

Or 

Come to GOSFORD and Support our members at the games day.