Sunday 7.3.13

Focus
Stretch Foam Roll

21 Dead Lift
400m Run
15 Dead Lift
400m Run
9 Dead Lift
400m Run

24min AMRAP - If you finish the 9 and 400m run work your way back up 9,15,21 with 400m's between.

Core
Skipping Rope

Saturday 6/3/13

Focus
Foam roll stretch / Warm Up

Workout
20:40 x 6 24mins

Rope shake
Touch Jump
SB Jack Knife
Lunge throw downs

Core
MB Oblique rotations
TVA

2.4.13 - 7.4.13

Tuesday

Focus

3 x 400m runs rest 60 seconds between the 3 runs.. Record TOTAL  time. 

Workout

ADD a rep each round for 18mins 

KB swing 

Sit up 

Push press (barbell or dumbbells depending on individuals ability over head) 

Core

C's 

Side Bends (30/30 each side)

Wednesday

Focus

2 teams - 5 mins Max DU's (if you can't do one TRY ANYWAY and help your team)

Workout
30/30 x 8 rounds = 24mins

Ring dips (bands / toes)
Weight plate GOH
SDHP

Core
Super mans
X over crunch 

Thursday 

Focus: 

60/60 x 4

Dowel DL holds

Plank holds 

Workout 

10-1 or 25min AMRAP

Wall balls

Dead Lift 

Box step up (ES) 

Core 

Flutter Kicks 

Floor anterior crunch (no pulling on head hands on temple

Friday

Focus 

Take 5-10mins to learn the rope climb - back to standing / foot lock holds / climb - NOT to roof 3-5 pumps. 

Workout 

2 Groups EMON x 12 then swap = 24mins

Group 1 - 10 toes to bar (hardest version u can do) 

Group 2 - 5 Power Cleans

(if you want to go lighter but do more reps on the min for the power cleans this is ok also the 5 reps is just a guide) 

Core 

Hip ext 

Sb Lower back release 

Post EASTER CRUSHER :)

Tabata Easter CRUSHER

Focus
Warm up Movements!!!

20:10 x 8 = 4mins per station

Burpee
V-sit up
MB slam
Squat Jump
Lateral plate step over

Core
Group V - sit hold mb pass round
Hip ext hold

25.3.13 - 31.3.13

Monday 

Focus 
Dynamic Warm up as a group- 
200m jog 
200m side ways shuffle
100m high knees
100m butt kicks
(X 2 times through) 

Workout 
40:20 x 8 rounds 24mins
MD lunge (weight optional)
MB push up (alternate hands)
KB SDHP

Core 
SB supermans 
Plank holds 

Tuesday 

Focus 
learn the Bar Kip - active shoulders, timing of pull ect

Workout 
10-1 - 25min cut off
Ring Dips
Then 
15 squats (light wight optional) 

*do 10 dips 15 squats, 9 dips 15 squats, 8 dips 15squat and so on down to 1 dip 15 squats - if you finish it with time to spare and want to work your way back up do so*

Core 
2min long lie
2wall squat stretch holds
X 2 rounds = 8mins

Wednesday 

Focus 
3 x rounds For time
7 burpees
21 double unders (42 singles)

Workout 
30:30 x 8 = 24mins 
Strict Press
MB/Deadball slam
KB swing 

Core 
Prone Cobra
X over crunch 

Thursday 

Focus
Partner up - 4mins Max 20m weighted Sprints  
up and back = 1 rep

Workout
24min AMRAP
10 Turkish Get ups - total
15 Box jumps / Step ups
10 Pull Up - Bar / rings
200m Run

Core 
3 point heel tap

Friday 

6am and 9:30am ONLY (due to public Holiday)
Focus 
3 rounds of -
20 single leg hops (20 each leg)
40 broad jumps 

Workout 

40:20 

3 x burpee
Then 
3 x KB front squat 
Then
3 x double under / single skip

3 rounds at 9minutes per round = 27 mins

Core 
SB Lower back release 
TVA

CLOSED 

SATURDAY 30th  & SUNDAY 31st

9:30am ONLY MONDAY 1.4.13

Sunday 24.3.13

Workout
Work as a team - You go, they go

Run 400 as a team (you do 200 Tag your partner They go 200 while you rest)
50 Pistols (alternating legs on RINGS) (25 each) 
30 Hang Cleans (any style) (15 each)

AMRAP 25 mins

Core
Foam Roll Stretch, Ask Chloe, Shane or MP for advice on any issues you mayhave with tight muscles. We are here to help as a team. There is always a way.

Saturday 23.3.13

The gym - Week one!

Focus

 Roll out and Deck Of cards

Hearts  - Burpee

Clubs - Pushup

Spade - Squats

Diamond - Ring Pulls

Joker - 400m run

workout

20 minute AMRAP 

5 x B2S

7 x K2E

9 x SDHP 

42 x Lateral Step Over

Core

Foam Roll