Alison's last workout!

If you trained in Saturdays class alternative movements will be given by your trainer. If you didn't you'll be fine to do as RX'd:

15 x  V-Sit ups
10 x  KB Swings
5  x Burpees

Alison's designed this workout and it will be the last workout she will do before moving to cronulla!

Come Down to watch or train either way I'm sure she will love to see you!

7.1.2013 - 13.1.2013

Monday

Focus
Learn how to use the BANDS to stretch. Get in to your TIGHT TISSUE!!!!!!!!!

Workout
40:20 x 3 rounds 27 minutes

3 x KB SWING

Then move to

3 x BURPEE

Then move to

3 x DOUBLE UNDERS

Repeat for 3 cycles = 27 minutes

Core
Prone Cobra
MB Twist

Tuesday

Warning: Today is predicted to be 43 degess - Think about getting in at 6am to do your session and if not DRINK LOTS OF WATER!!!


Focus
Learn to Rope Climb if you are not confident on this you should use the smaller ropes and learn the FOOT LOCK and just do pulls on the rope.

Workout
30:30 x 10 rounds

Walking Lunges
Reptilian Push-ups

Core
Swissball Crunch
TVA

Wednesday 

Focus
Broad Jumps up  ane Bear Crawls back 10 m x 5 rounds

Workout
2/4/8/16/32/32/16/8/4/2

SDHP
Vsit Up
Horri Pull

Core
Flutter Kicks
C's

Thursday 

Focus
Band Sprints 4 laps 40:40

Workout
10-1
Ring Dips
Each round 15 Squats (150 total squats)

Core 
60/60 x 3

Push-up Holds with rotation
Hip raised holds (harder version one leg)

Friday

 

Focus
Russian Twist 30 reps
10m x 10 (100m) Farmers Carry
x 2 rounds

Workout
40:20 – 10 rounds (20 minutes)

Deadlifts (Do not underestimate THIS workout this is high loading)
MB Slams (FASTTT try to hit MAX reps each round for best results)

Core
SB Hip Extension Knee Flexion
X- over crunch

Saturday

Focus
Surprise Box

Workout
AMRAP 24 minutes
4 x Pull – Ups
7 x Push Press
10 x Box Jumps
4 Cone Shuttle Run – outside

Core
STRETCH AND ROLL (ask me for advice on TIGHT areas)

Sunday

6.1.13

Sunday

Focus
Learn How To Push Jerk (10 minutes)
Learn how to stretch your hip Flexors on a SB - Hit EACH side for 2 minutes

Workout

EMOM for 30 minutes (add one rep)
Alternate between movements every minute

BB Push Jerks
Pull Ups

Note: If you don't complete your set within the minute all you need to do is go back down the ladder
Eg: It's minute 10 and i get 7 pull ups out in the the minute I try for 9 the next minute and then 8 the following minute until I CAN complete the reps within the minute.


Core
Strict bent leg raise or straight leg raise to L sit.
15 slow reps x 3 sets

5.1.2013

Saturday

Focus
Surprise BOX

Workout
10 Burpees
20 x Horri Pull

10 x Pushups

400m

X 5 rounds For TIME

CoreShredded Town!

4/1/2013

Friday

Digger says "Happy Birthday Gary"

Focus

HAPPY BIRTHDAY GARY!

41 Single Skips
41 V- Sit ups
41 MB Slams

For time

Workout
Speed and Power

20:40 – 7 rounds (28 minutes)

Double Unders/Singles
KB Swings
B2S Rope Climb
BB/DB Push Press

Core
60/60 x 3 rounds
Cross Over Crunch
SB Supermans

3.1.2013

Thursday

Kimmy, getting strong! :)
2013 She will do 100kg Deadlift. Nice focus kimmy!

Focus

Rope Shakes 30:30 x 4 rounds

Workout
EMOM for 24 minutes
You have a whole minute to do the required rep range. After you finish that movement you will get the rest of the minute as recovery.
10 x Deadlifts
15 x KB Front Squat

20 x Box Jumps
Safety NOTE: Your legs will feel like JELLY when you get around to the BOX JUMPS. Stay safe. Take a little extra time on these exercise. Use weights that your form can withstand not your ego.
Core
SB CRUNCH
HIP EXTENSIONS
60/60 x 3 sets

2.1.2013 - 6.1.2013

Monday
2.1.2013

Focus
10 x Kips (NO PULL) (if can't kip hold bar for 10 seconds)
10m x Broad Jumps
10m x Reptilian Crawl (NO PUSH)
x 3 cycles


Workout
AMRAP In 2013 Seconds (34 mins rounded up)

7 x SA DB Floor Press (Each Side)
7 x SA Horri Pull (Each Side)
7 x SA DB Push Press (Each Side)
7 x KB High Pull (No Deadlift)

Core
60/60 x 3

MB Circles (NO SLAM) (alternate directions)
Prone Cobra