27.5.2013 - 2.6.2013

Monday

Focus
Deck Of cards

Workout
30:30 - 10 rounds (Strength)

BB Push Press
Ring Push-Ups

Core
TVA
SB Cobra

Tuesday

Focus
5 x 10m in the gym Sprints (3 rounds) 1:1 Work:Rest ratio

Workout
10 - 1 (AMRAP -  24 minutes - If you get to 1 work your way back up)

BB - Front Squat (As reps decrease, try to go heavier, form permitting)
KB/DB - Walking Lunge (As reps decrease, try to go heavier, form permitting)

Core
SB Crunch
Hip Extension

Wednesday

Focus

10 x B2S Rope Climb

10 Kips on the bar

3 rounds

(10min cutt off) 

Workout

AMRAP in 24 minutes (strength bias) 

10 x SA Horri Pull

10 x SA Snatch

Rest 30 seconds

Core

Foam Roll ITB
SB Hip Flexor
4 sets - 1 min each side.

Thursday

Focus
Burpee Broad Jump Relay x 3 laps 2 teams
(best of 3 rounds?? If time)

Workout
EMOM for 20 minutes

5 x Deadlifts
15 x  Jack Knifes

Core
Wall Sit
Pushup Hold

20.5.2013 - 26.5.2013

Monday 

Focus

10 Superman to Pikes
10 broad Jumps
 x 3 rounds

Workout

20:40 x 8 rounds (24 mins)

BB Sntach
MB Slams
Pull-ups

Core

SB Walks
TVA

Tuesday

Focus
10 Left Side hand Shuffles
10 Right Hand Shuffles
10 Duck Walks

3 rounds

Workout

AMRAP

As many rounds as possible in 20 minutes of:

5 x  Pushups
10 x Squats
15  x Situps

Core
SB Pass Throughs
Hip Extensions

Wednesday

Focus
 Shoulder Mobility Techniques

Workout

1 min Loading (24 minutes)

6 rounds

Box Jumps
KB Swings
Shuttle Runs
REST

Core
Waiters Holds
Floor Crunches

Thursday

Focus
At the end, if there is time after warm up the workout then the trainer has free choice

Workout
2/4/6/8/10/12/12/10/8/6/4/2 (84 reps)

Ring Dips
BB Push Press
Burpee

(every 4 minutes - 10 Touch Jumps)

Core
Partner CB Charades
Pushup Holds

Friday 

Focus
5 minute Double Under Practice

Workouts
Add 3 reps every round. Go as high as possible in 20 minutes

Double Under
Static Lunge
K2E

Core
Anterior Rocks
Posterior Rocks

Saturday

13.5.13 - 19.5.13

Monday

Add caption

Focus

(Set clock 8mins)

Foam Roll / BB release 

Quads, ITB, Glute complex 

Workout 

30:30 x 8 = 24mins

Wall Ball

Plyo Push Up (weight plate)

KB/DB walking lunge 

Core

Crunch with OH ext - Alt legs

Prone cobra 

Tuesday

Focus 

2 X 400m runs - 1:1 work rest ratio 

Workout 

40:20 x 6 24mins 

10m Farmers Carry  laps (heavy)  

DB shoulder Press

Horri Pull ups

Lateral Plate step overs

Core 

V - sit holds 

TVA

Wednesday

Focus 

7mins Double Under Practice - find your new max unbroken 

Workout
20min Amrap

Max push up's (unbroken)
30 double unders
Max K2E (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

Thursday

Focus 

2 teams - max shuttle runs in 6 mins

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

Dead Lift (not heavy) 

KB swing 

Ball slam

Rest 

*quick transitions between movements clock doesn't stop*

Core:

Skipping rope 

Friday 

Focus 

30:30 x 4 

Bear Crawls

Horri Wall balls 

Work out

24min AMRAP

7 x ring dips

10 x WPGOH

7 x BB SDHP

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

Core

3 point heel taps

Saturday 

10.5.13 and the 11.5.13

Sundays Workout

Focus
Group Dynamic Warm Up

Workout
Speed and Power!!!

25/35 x 7 rounds (28minutes) 

Air Squats
Interval Sprints
Rope Shake
BB Hang Snatch

Core
SB Crawls
Waiters Hold

SATURDAY

"Partner Up"

Focus
3 rounds for time
10 partner push up
10 partner mb slams

Workout
Partner Up AGAIN - you go they go!

10 rounds x 10 reps (25min cut off)

DB/KB Floor Press
Pull ups (bands, rings)

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

6.5.13 - 12.6.13

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 - 
20 laps each of the gym (or outside speed bump to speed bump 4 laps)

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)
Double Unders or singles (fast) 

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 mb slams

Complete a 3,10,30 then REST 30sec's then go round 2 then REST 30sec's - repeat for 24min amrap. 

Core 
SB Pass throughs
Hip ext

29.4.13 - 5.5.13

Monday 

Focus
Two teams

Tunnel ball with MB
best of 5

Workout

Pick A B OR C

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

EMOM

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

Core
SB Hip Ext
TVA

Tuesday

Focus
30:30 x 4 rounds
MB SLAM
SPRINTS


Workout

Strength
30:30 - 10 rounds (20 minutes)

Pushup
Deadlift (this will be a light LAOD as it will SMASH your posterior chain)

Core
SB Crunch
Prone Cobra

Wednesday

Focus
6min AMRAP - 200m Farmers Carry KB or Plates Tag teams max

Workout

Speed and Power
20:40 - 8 rounds (24 minutes)

WPG2OH
Burpee DB Press
Lateral Step Over

Core
SB Butt Balance
C's

Thursday

Focus
Ladder Work (Trainer can come up with a combo)

Workout

40:20 - 10 rounds (20 Minutes)

Walking Lunge Press
KB Swing


Core
Glute (hip) Extension Holds
Anterior Rock Holds

Friday

Focus
10 x Kips
5 x K2E
10 x 10m Sprints
3 rounds

Workout
1min Loading
(No rest between just keep cycling through, you get active rest on the 4th movement)

BB SDHP (Don't go heavy, obviously)
Box Jump/Step Up
Back 2 Standing Rope Climb
Plank or Rest (active rest)

5 rounds (20mins)

Core
SB Russian Twist
Floor Superman

22.4.13 - 28.04.13

Mmm-Bop Monday 

Focus
SB HIP Flexor Stretch and Calf Foam Roll 

Workout
40:40 - 6 sets (24 mins)

KB Sumo Deadlift High Pull

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)

Multi Directional Lunge 


Core
60/60
SB Cherades

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
Stretch and Foam Roll 

Where's Wally Wednesday

Focus
Agility Hoops and ladder work


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

(9:30am CLASS ONLY) 

Focus
1 minute Silence for the ANZACS 


Workout
Endurance:

1 min Rope Shakes
1 min BEAR Crawls
1 mins Max 10m intervals
1 mins Burpee

REST 1 MIN

5 sets (25 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 Burpees

Core
SB Crunch
TVA Heel Taps