Comment

GROUP COACHING WORKOUTS SEPTEMBER

Sled rope pull pic.png

Monday 6 am Civic Park
90:90
4 Pull ups
12 Wall ball shots
200 m Run
6 sets 18 minutes
45:45
PVC OH tension squat
Band tension high plank
4 sets 6 minutes

Monday 345 pm Just 4 Girls Civic Park
90:90
4 Pull ups
12 Wall ball shots
160 m Run
6 sets 18 minutes
45:45
Partner PVC high plank tension
4 sets 6 minutes

Tuesday 6 am Cammeray Oval
2:1
80 m Speed sled forward reverse pull
40 m Walking lunge
20 Push up-squat complex
7 minutes each
6 minutes
Bear crawl ball balance relay

Tuesday 12 pm
1:1
80 m Speed sled forward reverse pull
40 m Walking lunge
20 Push up-squat complex
7 minutes each
6 minutes
Bear crawl ball balance relay

Wednesday 6 am Georges Heights Oval
1:1
10 Box squats L:R
10 Horizontal ring pulls L:R
10 Swiss ball side flexion L:R
10 minutes each

Thursday 6 am Civic Park
30:30
Ring support
4 sets 4 minutes
Bar hang
4 sets 4 minutes
KB deadlift
4 sets 4 minutes
2 sets each 24 minutes

Thursday 12 pm Woolloomooloo
30:30
Ring support
4 sets 4 minutes
Bar hang
4 sets 4 minutes
KB deadlifts
4 sets 4 minutes
2 sets each 24 minutes

Saturday 7 am Georges Heights Oval
3 minutes:1 minute
200m Sandbag run
10 Sandbag row L:R
10 Alt sandbag halo's
6 sets 24 minutes
45:15
360 roll Indian file
6 sets 6 minutes

Comment

Comment

Weekly Group Coaching Workouts

 Toes to bar movements improve grip & trunk strength throughout a dynamic athletic progression. Thursday session this week will feature Toes 2 Bar.

Toes to bar movements improve grip & trunk strength throughout a dynamic athletic progression. Thursday session this week will feature Toes 2 Bar.

Monday 6 am Civic Park
1:1
8 KB swing-high pull-power snatch complex
10 minutes
KB 5 Directional lunge left then right
10 minutes
60:60
SB crunch
Floor superman
3 sets 6mins

Monday 345pm Just 4 Girls Civic Park
1:1
8 KB high pull-power snatch complex
10 minutes
KB 5 Directional lunge left then right
10 minutes
60:60
SB crunch
Floor superman
3 sets 6mins

Tuesday 6 am Civic Park
Every 90 seconds
6 Power bag OH Squats
6 Burpee jump overs
6 sets 9 minutes
Every 90 seconds
6 Deadball snatch pulls
20m Deadball Squat push sprint shuttle
6 sets 9 minutes
90:30
Lower abdominals
Prone scapula
3 sets 6 minutes

Tuesday 12 pm Kennedy Reid Domain
Every 90 seconds
6 Power bag OH Squats
6 Burpee jump overs
6 sets 9 minutes
Every 90 seconds
6 Deadball snatch pulls
20m Deadball Squat push sprint shuttle
6 sets 9 minutes
90:30
Lower abdominals
Prone scapula
3 sets 6 minutes

Wednesday 6 am Georges Heights
45:45 Endurance
10 m Shuttle run x 4
Double dumbbell push press x 8
Double dumbbell row x 12
7 sets 21 minutes
60:60
Swiss ball superman
Inchworm
3 sets 6 minutes

Thursday 6 am Civic Park
20:40
Medicine ball rebound
Wall ball
Toes 2 bar
7 sets 21 minutes
8 minutes
20m Prone sled Push
Relay team hip extension while you wait for the sled to return

Thursday 12 pm Kennedy Reid Domain
20:40
Medicine ball rebound
Wall ball
Toes 2 bar
6 sets 21 minutes
8 minutes
20m Prone sled Push
20 partner hip extensions
Relay

Saturday 7 am Georges Heights Oval
1:1
10 Supine rope climbs
6 minutes
10 m Sand bag reptilian crawl
6 minutes
300m Sandbag carry run
6 minutes
90:30
Sandbag high plank Indian file
Posterior hollow hold
3 sets 6 minutes

Comment

Comment

GROUP WORKOUTS AUGUST

 Laura Tunstall late in her second trimester sled pulling

Laura Tunstall late in her second trimester sled pulling

 

Monday 6 am Civic Park
90:90
200m Sled harness pull x 3
20 Box squat progressions L:R x 3
20 Side plank abductions L:R x 3
1 set each 27 minutes

Monday 345pm Just 4 Girls Civic Park
30:30
Box step up
Swiss ball push up
Horizontal ring pulls
8 sets 24 minutes

Tuesday 6 am Civic Park
1:1
20 Alt Dumbbell box step up
20 Swiss ball JK
20 Horizontal ring pulls
4 minutes each station 2 sets each
24 minutes

Tuesday 12 pm Kennedy Reid Domain
1:1
20 Alt Dumbbell box step up
20 Swiss ball JK
20 Horizontal ring pulls
4 minutes each station 2 sets each 24 minutes

Wednesday 6 am Georges Heights Oval
Every 70 seconds
8 SA DB squat press L:R
6 sets 7 minutes
8 Single arm single leg DB deadlift row L:R
6 sets 7 minutes
2 sets 28 minutes
45:45
Partner perturbations
4 sets 6 minutes

Thursday 6 am Civic Park
30:30
Bar pull ups
4 sets
Bar support progressions
4 sets
Box jumps
4 sets
2 sets each 24 minutes

Thursday 12 pm Kennedy Reid Domain
30:30
Bar pull ups
4 sets
Bar support progressions
4 sets
Box jumps
4 sets
2 sets each 24 minutes

Saturday 7 am Georges Heights Oval(meet @ the Carpark Dominion Crescent) 
Partners
20 wall ball partner flexion
40 wall ball squat press
200 m wall ball carry
25 minutes
6 minutes
Wall ball reverse foot pass relay

Comment

Comment

18-23 July Weekly Group Coaching Workouts

Monday 6 am Civic Park
Every 70 seconds
8 Barbell power snatch x 5
20 m Plate overhead lunge x 5
40 m Dumbbell farmers walk
60:60
Swiss ball forward ball roll
Floor cobra
3 sets 6 minutes

Monday 12 pm Woolloomooloo Kennedy Reid
1:1
8 Barbell power snatch
20 m Plate overhead lunge
40 m Dumbbell stair climb
20 minutes
60:60
Swiss ball forward ball roll
Swiss ball cobra
3 sets 6 minutes

Tuesday 6 am Civic Park
Every 2 minutes 30 seconds
4-6 Bar pull up tucks
4-6 Bar dips
4-6 DB front squats
6 sets 21 minutes
60:60
Supine lateral ball roll
Band high plank
3 sets 6 minutes

Tuesday 12pm Woolloomooloo Kennedy Reid
1:1
4-6 Bar pull up tucks 6 minutes
4-6 Ring push ups 6 minutes
4-6 Dumbbell front squats 6 minutes
60:60
Swiss ball supermans
Band high plank
3 sets 6 minutes

Wednesday 6 am Georges Heights Oval
1:1
8 Dumbbell box step up L:R
6 Dumbbell hack squat L:R
4 Dumbbell push press L:R
6 minutes each
Every minute
16 Dumbbell twisters
3 sets 3 minutes
16 Alt Dumbbell high plank pull
3 sets 3 minutes

Thursday 6 am Civic Park
1:1
40 m Reverse sled ring pulls
20 m Double leg bounds
8 minutes
8 Ring muscle up progression dips
12 Horizontal ring pulls
8 minutes
60:60
Anterior dish
Posterior dish
3 sets 6 minutes

Saturday 7 am Georges Heights Oval
4 rounds for time of:
20 Rope knee up
40 Scaled box push up
Run 600 m
30:30:30
Single leg box squats L:R

Comment

Comment

11-16 July Weekly Group Coaching Workouts

 Charmaine Weir working on unilateral stability

Charmaine Weir working on unilateral stability

Monday 6 am Civic Park
75 seconds
Squat Lat mobs L:R
Pec band L:R
PVC band external rotation
PVC external rotation L:R (pictured)
Front squat band mobs
1 set 6 minutes 15 seconds
Every minute
3 ring pull ups x 7
6 BB front squats x 7
50:10
Partner foam roller high plank battles
5 sets 5 minutes 

Tuesday 6 am Civic Park
30:30
Land mine seated twists
Swiss ball/standing pike push
Swiss ball Jack knife
6 sets 18 minutes
90:90
Alt PVC superman pause
Prone Inch worm
2 sets 6 minutes 

Tuesday 12 pm Woolloomooloo Kennedy Reid
30:30
Land mine seated twists
Swiss ball/standing pike push
Swiss ball Jack knife
6 sets 18 minutes
90:30
Alt PVC superman pause
3 sets 6 minutes 

Wednesday 6 am Georges Heights Oval
1:1
6 Double KB deadlifts
6 Double KB high pull/cleans
6 Double KB swings
Partner completes complex then alternates AMRAP 18 minutes
6 minutes
2, 4, 6, 8, 6, 4, 2 KB power snatch Indian file

Thursday 6 am Civic Park
1:1 density skills
15 Muscle up progressions
15 Band assisted push ups
15 horizontal bar pull progressions
18 minutes
45:45
Anterior hollow
Bar/ring hang
4 sets 6 minutes 

Thursday 12 pm Woolloomooloo Kennedy Reid
1:1 density skills
5 Muscle up progressions
10 Band assisted push ups
15 horizontal bar pull progressions
6 minutes each
45:45
Anterior hollow
Bar/hang
4 sets 6 minutes 

Saturday 7 am Georges Heights Oval
1:1
BB push up deadlift
Wall ball partner over shots
Partner 360 roll burpee
6 minutes
Wall ball reverse leg pass Indian file

 

Comment

Comment

4-9 July Weekly Group Coaching Workouts

Monday 6 am Civic Park
Band squat
Quad lunge L:R
Kneeling band extension
Band PVC external rotation
2 minutes:2minutes
5 ring push ups
10 wall ball shots
15 horizontal ring pulls
5 sets 20 minutes
90:30
8 ring squats L:R
8 ring curls
8 ring extensions
3 sets 6 minutes

Tuesday 6 am Civic Park (wet weather option via Civic Park Car park)
1:1 DB complex
5 DB strict press
10 DB bent over row
30m DB farmers walk
AMRAP 24 minutes
45:45
Band Supine hollow hold
Prone hollow
4 sets 6 minutes

Tuesday 12 pm Woolloomooloo Kennedy Reid
1:1 DB complex
5 DB strict press
10 DB bent over row
30m DB farmers walk
AMRAP 24 minutes
45:45
Band Supine hollow hold
Prone hollow
4 sets 6 minutes

Wednesday 6 am Georges Heights Oval
1:1
8 DB box step up L:R
6 DB hack squat L:R
4 DB get ups L:R
4 sets each
Every minute
16 DB twisters
3 sets 3 minutes
16 DB high plank rotation
3 sets 3 minutes

Thursday 6 am Civic Park (wet weather option via Civic Park Car park)
Kneeling band T Spine/Lat extension
2 minutes
PVC shoulder external rotation
2 minutes
Band front squat mobility
2 minutes
1:1
2,4,6,4,2
Front squats
6 minutes
KB drop squat
6 minutes
Swiss ball incline push variation
6 minutes
90:30
Partner high plank band TVA tension wars
3 sets 6 minutes

Thursday 12 pm Woolloomooloo Kennedy Reid
Kneeling band T Spine/Lat extension
2 minutes
PVC shoulder external rotation
2 minutes
Band front squat mobility
2 minutes
2:2
2,4,6,4,2
Front squats
6 minutes
KB drop squat
6 minutes
90:30
Partner high plank band TVA tension wars
3 sets 6 minutes

Saturday 7 am Georges Heights Oval
Partner squat hold T Spine mobility
3 minutes
Box 4D Burpee over PVC relay
3 minutes
PVC marker under arm later pull drills
3 minutes
2:2
2,4,6,8,6,4,2
BB high pull-clean complex
6 minutes
2:2
400 m run
6 minutes

Comment

Comment

27 June-2 July Weekly Group Coaching Workouts

box jump boxes.jpg

Monday 6 am Civic Park
Every 3 minutes
3 ring pull ups
6 Alt DB thrusters
12 Alt DB deadlift high pulls
6 sets 18 minutes
60:60
Swiss Ball JK
Floor full superman
3 sets 6 minutes

Tuesday 6 am Civic Park
20:10
Horizontal ring pull left
Horizontal ring pull right
Single leg squat progression left
Single leg squat progression right
Anterior dish
Posterior dish
6 sets 18 minutes
30:30:30
Ring curls
Ring extension
Rest
3 sets

Tuesday 12 pm Woolloomooloo Kennedy Reid
20:10
Horizontal ring pull left
Horizontal ring pull right
Single leg squat progression left
Single leg squat progression right
Anterior dish
Posterior dish
6 sets 18 minutes
30:30:30
Ring curls
Ring extension
Rest
3 sets

Wednesday 6 am Georges Heights Oval
40:40
Sled rope pull x 4
Alt single leg KB deadlift x 4
Malcom shuttle x 4
6 minutes
Plate OH relay

Thursday 6 am Civic Park
30:30:30
DB Swiss ball chest press L:R
Rest
DB lunge row L:R
Rest
DB overhead squat L:R
Rest
4 sets 18 minutes
30:30
Partner DB support handstand
3 sets 6 minutes

Thursday 12 pm Woolloomooloo Kennedy Reid
30:30:30
DB Swiss ball chest press L:R
Rest
DB lunge row L:R
Rest
DB overhead squat L:R
Rest
4 sets 18 minutes
30:30
Partner DB support handstand
3 sets 6 minutes

Saturday 7am Georges Heights Oval
3 minutes:1 minute
10 Box jumps
20m Walking lunge
100m run
4 sets 16 minutes
2:2
30m Band harness partner pull
Dead ball alt push crawl
6 minutes
60:60
ELDOA
3 sets 6 minutes

Comment

Comment

20-25 June Weekly Group Coaching Workouts

 Stu Freeman punching out some dynamic clap push ups....yew

Stu Freeman punching out some dynamic clap push ups....yew

Monday 6 am Civic Park
45:15
Alt rope cable pull push lunge
Alt single leg double DB deadlift
Alt circular medi ball throw downs
6 sets 18 minutes
60:60
Reverse down dog rocks
DB squat mobility
3 sets 6 minutes

Monday 345pm Just 4 Girls
45:15
Alt rope cable pull push lunge
Alt single leg double DB deadlift
Alt circular medi ball throw down
6 sets 18 minutes
60:60
Reverse down dog rocks
DB squat mobility
3 sets 6 minutes

Tuesday 6 am Civic Park
Upper Body Power:Lower Body Speed
PVC 5m partner swap shuttle
PVC group circle reactions
15:45
Deadball vertical toss-sprint
Cyclone ball/medi ball lunge switch
Clap push up
6 sets 18 minutes
45:45
Anterior posterior rocks
4 sets 6 minutes

Tuesday 12 pm Kennedy Reid Domain
Upper Body Power:Lower Body Speed
PVC 5m partner swap shuttle
PVC group circle reactions
15:45
Deadball vertical toss-sprint
Cyclone ball/medi ball lunge switch
Clap push up
6 sets 18 minutes
45:45
Anterior posterior rocks
3 sets

Wednesday 6 am Georges Heights Oval
20:20
KB swing x 4
Malcolm shuttle x 4
Dead ball snatch throw overs x 4
60:30
ELDOA
4 sets 6 minutes

Thursday 6 am Civic Park
2 minutes:2 minutes
3 Bar pull ups
6 bar dips
12 wall ball shots
5 sets 20 minutes
60:60
Supine V up
Prone cobra dislocations
3 sets 6 minutes

Thursday 12 pm Kennedy Reid Domain
2 minutes:2 minutes
3 Bar pull ups
6 Close hand push ups
12 Wall ball shots
5 sets 20 minutes
60:60
Supine V up
Prone dislocations
3 sets 6 minutes

Saturday 7 am Georges Heights Oval
Teams complete
10 BB cleans each, team then strips the bar & 
carry BB & plates 1 x 1 a distance of 200m to then perform 50 squats together then repeat back AMRAP 30 minutes

Comment

Comment

13-18 June Weekly Group Coaching Workouts

 Mike Fitzbaxter repping with a 55kg deadball bear hug

Mike Fitzbaxter repping with a 55kg deadball bear hug

Monday 630am Civic Park
Dense Strength
3 reps every 30 seconds
Pull up x 6
Ring dip x 6
30:30
Bar hang
Ring straight arm support

Tuesday 6 am Civic Park
PVC/dowel hip, Lat pec mob L:R
PVC partner single arm single leg stability challenge
6 minutes
70:70
5 BB hang high pull
5 BB clean
5 BB front squat
6 sets 14 minutes
60:60
Hollow rocks
3 sets 6 minutes

Tuesday 12 pm Kennedy Reid Domain
PVC/dowel hip, Lat pec mob L:R
PVC partner single arm single leg stability challenge
6 minutes
70:70
5 x BB hang high pull-hang clean-front squat complex
6 sets 14 minutes
60:60
Hollow rocks
3 sets 6 minutes

Wednesday 6 am Georges Heights Oval
90:90
40 m DB farmers carry
20 DB bent over row L:R
10 DB high pull L:R
6 sets 18 minutes
45:45
DB twister
DB good morning
4 sets 6 minutes

Thursday 6 am Civic Park
10 Cable rope lunge single arm row L:R
5 minutes
10 KB squat press L:R
5 minutes
10 KB snatch L:R
5 minutes
60:60
KB squat mobility
Prone scapula
3 sets 6 minutes

Thursday 12 pm Kennedy Reid Domain
10 Cable rope lunge single arm row L:R
5 minutes
10 KB squat press L:R
5 minutes
10 KB snatch L:R
5 minutes
60:60
KB squat mobility
Prone scapula
3 sets 6 minutes

Saturday 7 am Georges Heights Oval
1:1
4 Deadball bear hug
8 Alt single leg squats
16 m malcom shuttle
60:30
ELDOA
4 sets 6 minutes

Comment

Comment

6-11 June Weekly Group Coaching Workouts

Monday 6 am Civic Park
16 reps 5 rounds: 
Alt horizontal ring pull
Wall ball
Alt DB step up
24 minute cut off
90:90
Dynamic horse stance
4 Point tummy vacuum
2 sets 6 minutes

Monday 345 pm Just for Girls Civic Park
Foam roller release
6 minutes
16 reps 5 rounds: 
Horizontal ring pull
Wall ball
Floor hip extension
Alt step up
18 minute cut off
90:90
Dynamic horse stance
4 point tummy vacuum
3 sets 9 minutes

Tuesday 6 am Civic Park
40:40:40
KB alt single leg deadlift
KB alt single arm high pull
Rest
DB bent over lunge row left
DB bent over lunge row right
Rest
5 sets 20 minutes
3 minutes:1minute rest
15 floor hip extension left
15 floor hip exemption right
10 side plank left
10 side plank right
2 sets 7 minutes

Tuesday 12 pm Kennedy Reid Domain
1:1 40:40:40
KB alt single leg deadlift
KB alt single arm high pull
Rest
KB bent over lunge row left
KB bent over lunge row right
Rest
3 sets
3 minutes: 1minute rest
10 floor hip extension left
10 floor hip exemption right
10 side plank left
10 side plank right
2 sets 7 minutes

Wednesday 6 am Georges Heights Oval
5 reps Every 2 minutes
Seated rope row- Swiss ball incline pike/push complex
5 sets 10 minutes
5 reps every 2 minutes
DB clean-push press complex
5 sets 10 minutes
60:60
3 direction toe tap left then right
2 sets 4 minutes

Thursday 6 am Civic Park
Wedding Crashes WOD
20:40
Shaker
Civic Park Haka
Saturday night fever
7 sets 21 minutes
6 minutes
Dirty dancing Indian file

Thursday 12 pm Kennedy Reid Domain
20:40
Rope shake
Squat jump
Lunge switch
6 sets 18 minutes
30:10
Palms 2 elbow Indian file
5 sets

Saturday 7 am Georges Heights Oval
5 reps Every 2 minutes
DB front squat-alt lunge complex
5 sets 10 minutes
5 reps every 2 minutes
5 Burpees
20 m shuttle
5 sets 10 minutes
60:60
6 direction toe tap left then right
3 sets 6 minutes

Comment

Comment

30 May-4 June Weekly Group Coaching Workouts


Monday 6 am Civic Park
1:2
5 dead ball squat press-10 dead ball deadlift high pulls
5 minutes AMRAP
5 dead ball snatch slam-10 dead ball reverse lunge
5 minute AMRAP
10 fall aways-100m shuttle run
5 minute AMRAP
45:45
Anterior hollow
Posterior hollow
3 sets

Monday 345pm Just 4 Girls Civic Park
1:2
5 dead ball squat press-10 dead ball deadlift high pulls-150m run
5 dead ball snatch slam-10 dead ball reverse lunge
5 bilateral horizontal ring pull L:R-10 fall aways
20 minute AMRAP
45:45
Anterior hollow
Posterior hollow
3 sets

Tuesday 6 am Civic Park
75:75
5 KB Burpee power snatch
10 KB swings
15 KB deadlift high pull
6 sets 15 minutes
60:60
KB side Flexion
Side plank L:R
2 sets 8 minutes

Tuesday 12 pm Kennedy Reid Domain
90:90
5 KB Burpee power snatch
10 KB swings
15 KB deadlift high pull
6 sets 18 minutes
60:60
KB side Flexion
Side plank L:R
2 sets 8 minutes

Wednesday 6 am Georges Heights Oval
30:30
Cable rope pull extension
6 sets 6 minutes
30:30
Alt DB lunge step up
6 sets 6 minutes
30:30
Wall ball
6 sets 6 minutes
60:30
ELDOA
2 sets 6 minutes

Thursday 6 am Civic Park
40 m Partner band pull
5 minutes AMRAP
20 Swiss ball JK
5 minutes AMRAP
10 single leg squats L:R
5 minutes AMRAP
60:60
Prone scapula mobility
Prone floor cobra
3 sets 6 minutes

Thursday 12pm Kennedy Reid Domain
40 m Partner band pull
5 minutes AMRAP
20 Swiss ball JK
5 minutes AMRAP
10 single leg squats L:R
5 minutes AMRAP
60:60
Prone scapula mobility
Prone floor cobra
3 sets 6 minutes

Saturday 7 am Georges Heights Oval
1:3 TEAMS
5,10,15,20 ladder
Drop squat
Push up
100m run
20 minutes up & down the ladder AMTAP

 — at Georges Heights Oval.

Comment

Comment

23-28 May Weekly Group Coaching Workouts

Monday 6 am Civic Park
30:30:30
Ring support hold
Dynamic hip extension ring pull
Bar pull ups
6 sets 18 minutes
60:60
Ring JK
Ring hang
3 sets 6 minutes

Monday 12 pm Kennedy Reid Botanic Gardens
Qi Gong ☯

Monday 345pm Just 4 Girls Civic Park
30:30:30
Lateral band shuttle
Lift up push ups
Rest
Walking lunge
Box step up
Rest
6 sets 18 minutes
45:45
Box kick ups
Horse stance
4 sets 6 minutes

Tuesday 6 am Civic Park
30:30
Torsonator cross body pull push left then right
4 sets 8 minutes
30:30
DB lunge row left then right
4 sets 8 minutes
30:30
KB power snatch left then right
4 sets 8 minutes
45:45
Prone scapular protection
DB/KB good morning
3 sets

Wednesday 6 am Georges Heights Oval
1:1
5 Med Ball seated partner toss
10 Med ball squat partner toss
15 second Partner handstand
20 minutes
50:10
High plank tunnel ball Indian file
6 sets 6 minutes

Thursday 6 am Civic Park
20:10
Ring pull left
Ring pull right
KB drop squat
Alt lunge
Swiss ball push up
2 sets 6 minutes
30:30
Ring muscle up progressions
Ring push
KB jump swing
6 sets 18 minutes

Thursday 12 pm Kennedy Reid Domain
20:10
Ring pull left
Ring pull right
KB drop squat
Alt lunge
Prone scapula
2 sets 6 minutes
30:30
Ring curl
Ring extension
Alt KB snatch
6 sets 18 minutes

Saturday 7 am Georges Heights Oval
1:1
40 m Sled pull DB carry
8 minutes
1:1
12 DB floor press
20 second DB handstand support hold
8 minutes
1:1
6 Single arm horizontal ring pulls left:right
12 Horizontal ring pulls
8 minutes

Comment

Comment

9-14 May Group Coaching Workouts

 Kylee Tam finishing her workout with some postural ELDOA (L5S1) conditioning

Kylee Tam finishing her workout with some postural ELDOA (L5S1) conditioning

Monday 6 am Civic Park
1:1
5 Ring row transitions
10 minutes
5 DB lunge step ups left then right
10 minutes
60:60
Shoulder clocks left then right
Ring side Flexion left then right
2 sets 8 minutes

Monday 345pm Just 4 Girls Civic Park
5 Ring row transitions
10 minutes
5 DB lunge step ups left then right
10 minutes
60:60
Shoulder clocks left then right
Ring side Flexion left then right
2 sets 8 minutes

Tuesday 6 am Civic Park
30:30:30:30
Power bag front squat
Handstands
Rest
6 sets 12 minutes
3 Directional DB lunge left then right
Rest
6 sets 12 minutes
6 minutes
DB snatch ladder relay

Tuesday 12 pm Kennedy Reid Domain
30:30:30:30
Power bag front squat
Handstands
Rest
6 sets 12 minutes
3 Directional DB lunge left then right
Rest
6 sets 12 minutes
6 minutes
DB snatch ladder relay

Wednesday 6 am Georges Heights Oval
1:1
4,6,8,6,4 DB Swiss ball chest press
6 minutes
4,6,8,6,4 DB alt bent over row
6 minutes
4,6,8,6,4 Double unders
6 minutes
60:60
ELDOA L5 S1
http://youtu.be/iyq2gYTNheI
3 sets 6 minutes

Thursday 6 am
1:2
40m Plate OH carry
8 Toes 2 bar
4 Bar dip
20 minutes
60:60
Prone scapula
Vertical horse stance
3 sets 6 minutes

Thursday 12 pm Kennedy Reid Domain
1:2
40m Plate OH carry
8 Toes 2 bar
4 Lift up push ups
20 minutes
60:60
Prone scapula
Vertical horse stance
3 sets 6 minutes

Saturday 7 am Georges Heights Oval
Partners
5 Band mirror sprint lateral crawls
8 minutes
5 Junk yard dogs
8 minutes
1,2,3,4,5 Dead ball clean & press ladder
8 minutes

Comment

Comment

2-7 May Weekly Group Coaching Workouts

 ELDOA collective postures post group workouts

ELDOA collective postures post group workouts

Monday 6 am Civic Park
5 reps every 70 seconds
BB power snatch x 4
Bar dip x 4
Bar pull up x 4
45:45
Bar support hold
Bar hang
4 sets 6 minutes

Monday 345pm Just For Girls Civic Park
1:1 3:2:1:0 Tempo
12 Eccentric OH squats
6 minutes
6 DB hack squats left then right
6 minutes
6 DB bent over row left then right
6 minutes
60:60
Crawl stick balance
Stick horse stance
3 sets 6 minutes

Tuesday 6 am Civic Park
1:1 3:2:1:0 Tempo
12 Eccentric isometric KB band hanging OH squats
6 DB hack squats left then right
6 DB bent over row left then right
18 minutes
60:60
Crawl stick balance
Stick horse stance
3 sets 6 minutes

Tuesday 12 pm Kennedy Reid Domain
1:1 3:2:1:0 Tempo
12 Eccentric isometric KB band hanging OH squats
6 DB hack squats left then right
6 DB bent over row left then right
18 minutes
60:60
Crawl stick balance
Stick horse stance
3 sets 6 minutes

Wednesday 6 am Georges Heights Oval
Happy Birthday Jo
39:39
Ring Jack push
Sled rope pull
Alt single leg KB deadlift row
5 sets
39:39
Prone dislocations
Alt single leg postural bend
3 sets 6 minutes

Thursday 6 am Civic Park
30:30:30
Cross body snatch left then right
Rest
DB strict press left then right
Rest
Pistol squat left then right
Rest
4 sets 18 minutes
60:60
Anterior & posterior dish
3 sets 6 minutes

Thursday 12 pm Kennedy Reid Domain
30:30:30
Cross body snatch left then right
Rest
DB strict press left then right
Rest
Pistol squat left then right
Rest
4 sets 18 minutes
60:60
Anterior & posterior dish
3 sets 6 minutes

Saturday 7 am Georges Heights Oval

󾔑󾔗Happy Birthday Carl 󾔗󾔑

Partner squat stance Simon Says
Low alt lateral hurdle crawls
6 minutes
1:1
10m Dead Ball push crawl
10 Dead ball bear hugs
10m Dead ball pull crawl
24 minutes

Comment

Comment

25-30 April Group Coaching Workouts

Anzac Day Workout
6 am Civic Park Rotunda
1:1 🌶🌶🌶
40 m trench charge shuttle
40 m Stretcher bearer pull
40 m Simpson & his donkey carry
20:10
2 up
8 sets 4 minutes

Tuesday 6 am Civic Park
5 reps every 3 minutes 🌶🌶🌶
Barbell power clean
Rope pull up
Kettle Bell lateral box step up left then right
6 sets 18 minutes
6 minutes
Plate carry obstacle relay

Tuesday 12 pm Kennedy Reid Domain
5 reps every 3 minutes
Barbell power clean
Rope pull up
Kettle Bell lateral box step up left then right
6 sets 18 minutes
6 minutes
Plate carry obstacle relay

Wednesday 6 am Georges Heights Oval
40:40 🌶🌶
Alt prone ring extensions
Alt supine ring extensions
Alt MB circular throw down
5 sets
Every minute
6 Ring curl
6 Ring extensions

Wednesday 345pm Just for girls Civic Park
40:40
Alt prone ring high plank
Horizontal ring pulls
Alt MB circular throw down
5 sets
Every minute
6 Ring curl
6 Ring extensions

Thursday 6 am Civic Park
1:1 🌶🌶
20 m Dumbbell carry
6 minutes
20 Wall ball shots
6 minutes
5 Toes to bar
6 minutes
50:50
Hollow dish
3 sets

Thursday 12 pm Kennedy Reid Domain
Every 75 seconds
Dumbbell carry stair climb 20 m x 5
Wall ball shots 15 x 5
Toes to bar 5 x 5
50:50
Hollow dish
3 sets

Saturday 7 am Georges Heights oval
1:1 🌶🌶🌶
2,4,6,8,6,4,2
DB floor press
DB muscle snatch
Box jump
Partner completes 3 movements before changing over, each going up and down the ladder
24 minutes

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18-23 April Group Coaching Workouts

 

Monday 6 am Civic Park
5 reps every 3 minutes
Ring muscle up progression
Bar/ring dip
Ring Pull up
7 sets
60:60
Ring rocks
Swiss ball cobra
3 sets 6 minutes

Tuesday 6 am
1:1
10 plate thrusters
15 BB hang cleans
20 m plate farmers walk
Partner 1 completes all 3 movements before partner starts
AMRAP 24 minutes
45:45
Dead bug 1.0
Band good morning
4 sets 6 minutes

Tuesday 12 pm Kennedy Reid Domain
1:1
5 plate thrusters
10 BB hang cleans
20 m plate farmers walk
Partner 1 completes all 3 movements before partner starts
AMRAP 20 minutes
45:45
Band Dead bug 2.0
Band good morning
4 sets 6 minutes

Wednesday 6 am Georges Heights Oval
2 minutes:1 minutes
5 Rope climbs
5 Swiss ball Jack push
5 Power bag squats
5 sets 16 minutes
60:20
ELDOA
4 sets

Wednesday 345pm Just for
girls Civic Park
2 minutes: 2 minutes
5 Back 2 standing Rope climbs
5 Swiss ball Jack push
5 Power bag squats
4 sets 16 minutes
60:20
ELDOA
4 sets 

Thursday 6 am Civic Park
40:40:40
Cable push left
Cable push right
Rest
Ring rear foot elevated split lunge left
Ring rear foot elevated split lunge right
Rest
Horizontal bar pull left
Horizontal bar pull right
Rest
4 sets 24 minutes
45:45
Hollow rocks
4 sets 6 minutes

Thursday 12 pm Kennedy Reid Domain
40:40:40
Cable push left
Cable push right
Rest
Ring rear foot elevated split lunge left
Ring rear foot elevated split lunge right
Rest
Horizontal bar pull left
Horizontal bar pull right
Rest
4 sets 24 minutes
45:45
Hollow rocks
4 sets 6 minutes

Saturday 7 am Georges Heights Oval
Teams
Reverse sled pull relay
Dead Ball walking lunge relay
Swiss ball crawl relay
8 minutes each station

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11-16 April Group Coaching Workouts

Monday 6 am Civic Park
30:60
Box ring muscle up progressions x 4
Ring horizontal hip extension row x 4
Ring support hold x 4
60:60
Lower abdominals
Prone cobra
3 sets 6 minutes

Tuesday 6 am Civic Park
30:30
Torsonator superstar turn x 4
Cyclone ball standing chop x 4
Malcolm shuttle sprint x 4
60:60
ELDOA C3-C6
3 sets 6 minutes

Tuesday 12 pm Kennedy Reid Domain
20:40
Torsonator superstar turn
Cyclone ball standing chop
Malcolm shuttle sprint
6 sets 18 minutes
60:60
ELDOA C3-C6
3 sets 6 minutes

Wednesday 6 am Georges Heights Oval
40:40
Ring Jack push
Sled rope pull
Alt single leg KB deadlift
5 sets
6 minutes
Plate/KB carry scramble relay

Thursday 6 am Civic Park
1:1
4-6 Dumbbell back foot elevated lunge left then right
6 minutes
4-6 KB single arm snatch left then right
6 minutes
4-6 Single arm cable pull left then right
6 minutes
30:30:30
Ring curl
Ring extension
Rest
4 sets 6 minutes

Thursday 12 pm Kennedy Reid Domain
1:1
4-6 Dumbbell back foot elevated lunge left then right
5 minutes
4-6 KB single arm snatch left then right
5 minutes
4-6 Single arm cable pull left then right
5 minutes
30:30:30
Ring curl
Ring extension
Rest
4 sets 6 minutes

Saturday 7 am Georges Heights Oval
2 minutes: 2 minutes
10 BB front squats
15 KB sumo deadlifts
20 second Handstand
5 sets 20 minutes
45:45
Anterior hollow rock
Posterior hollow rock
4 sets 6 minutes

 

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4-9 April Group Coaching Workouts

 Stu clawing out some heavy dead ball bear hugs, strongman style. Love it Stu Yeww!

Stu clawing out some heavy dead ball bear hugs, strongman style. Love it Stu Yeww!

 

Monday 6 am Civic Park
20:10
Ring pull left
Ring pull right
Dynamic hip extension
Squat
Alt lunge
Prone scapula
2 sets 6 minutes
30:30
Ring muscle up progressions
Ring push
Dumbbell hang high pull
6 sets 18 minutes 

Monday 345pm Just for girls Civic Park
20:10
Ring pull left
Ring pull right
Hip extension
Squat
Alt lunge
Prone scapula
2 sets 6 minutes
30:30
Ring muscle up progressions
Ring push
Dumbbell hang deadlift
6 sets 18 minutes 

Tuesday 6 am Cammeray Oval
20:10
Drop squat
Alt lunge
Good morning
Scapula flexion extension
Single leg squat left
Single leg squat right
Anterior dish
Posterior dish
2 sets 8 minutes
20:40
Box bounds
Single leg hops left then right
Single arm dumbbell snatch left then right
4 sets 20 minutes 

Tuesday 12pm Kennedy Reid Domain
20:10
Drop squat
Alt lunge
Good morning
Scapula flexion extension
Single leg squat left
Single leg squat right
Anterior dish
Posterior dish
2 sets 8 minutes
20:40
Dumbbell Squat press
Single leg hops left then right
Single arm dumbbell snatch left then right
4 sets 20 minutes 

Wednesday 6 am Georges Heights Oval
40:20
Barbell deadlift-clean complex x 4
Rope pull up x 4
Dead ball snatch throw overs x 4
60:60
ELDOA T1,T2
ELDOA T3,T4
3 sets 6 minutes

Thursday 6 am Civic Park
30:30:30
DB lunge pull right
DB lunge pull left
Rest
Bar woodchop left
Bar woodchop right
Rest
DB single arm single leg deadlift left
DB single arm single leg deadlift right
Rest
4 sets 18 minutes-6 minutes Dumbbell reverse crawl relay

Thursday 12 pm Kennedy Reid Domain
 30:30:30
DB lunge pull right
DB lunge pull left
Rest
Bar woodchop left
Bar woodchop right
Rest
DB single arm single leg deadlift left
DB single arm single leg deadlift right
Rest
4 sets 18 minute-45:15 Dumbbell reverse crawl 5 sets 5 minutes

Friday 6 am Civic Park
75:75
4 pull ups
8 push ups
16 alt single leg squats
6 sets 18 minutes
45:45
Bar scapular circle hang
Lower abdominals
4 sets 6 minutes

Saturday 7 am Georges Heights Oval (meet in the end car park via Dominion Crescent)
20:10
Squat
Alt lunge
Twister
T rotation
Hip extension left
Hip extension right
2 sets 6 minutes
TEAMS 1:2
1,2,3,4,5,6,5,4,3,2,1
Dead ball bear hug roll over complex
40 m hill sprint
Tag your partner in....
20 minutes as many rounds as possible as a team

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29 March-2 April Group Coaching Workouts

Brad.running 01 (1).jpeg

Tuesday 6 am Civic Park
20:10
Twister
Lunge switch
Drop squat
T rotation
Anterior dish
Posterior dish
2 sets 6 minutes
30:30:30
Single arm Transverse dumbbell pull push left then right
Rest
Single arm horizontal ring pull left then right
Rest
Single leg squat left then right
Rest
4 sets 18 minutes

Tuesday 12 pm Kennedy Reid Domain
20:10
Twister
Lunge switch
Drop squat
T rotation
Anterior dish
Posterior dish
2 sets 6 minutes
30:30:30
Single arm Transverse DB pull push left then right
Rest
Single arm horizontal ring pull left then right
Rest
Single leg squat left then right
Rest
4 sets 18 minutes

Wednesday 6 am Georges Heights Oval
Multidirectional skill warmup
Speed & agility skills
Sprint-walk repeats-repeat when last group members returns to start position
20m x 4
40m x 4
60m x 3
80m x 2
100m x 1
6 minutes
Medi ball partner complex

Wednesday 945am Female Strength Civic Park
30:30:30
Horizontal rope pull
Low to high squat cable push
Rest
6 sets 9 minutes
Low to high cable wood chop left
Low to high cable wood chop right
Rest
6 sets 9 minutes
45:45:45
Forward ring rock
Side plank left
Side plank right
7 minutes 30 seconds

Thursday 6 am Cammeray Oval
20:10
Twister
Lunge switch
Drop squat
T rotation
Anterior dish
Posterior dish
2 sets 6 minutes
30:30
Dead ball shoulder walking lunge left then right
Dead ball bear hugs
Dead ball shoulder squats left then right
4 sets 20 minutes

Thursday 12 pm Kennedy Reid
Domain
20:10
Twister
Lunge switch
Drop squat
T rotation
Single leg squat left
Single leg squat right
Anterior dish
Posterior dish
1 sets 4 minutes
30:30
Dead ball shoulder walking lunge left then right
Dead ball bear hugs
Dead ball shoulder squats left then right
4 sets 20 minutes

Thursday 345pm Just for Girls Civic Park
20:10
Twister
Lunge switch
Drop squat
T rotation
Single leg squat left
Single leg squat right
Anterior dish
Posterior dish
1 sets 4 minutes
30:30
Dead ball shoulder walking lunge left then right
Dead ball bear hugs
Dead ball shoulder squats left then right
24 minutes

Friday 6 am Civic Park
60:60:60
Foam roller
6 minutes
90:90
5 Bar chip up
10 push ups
15 air squats
6 sets 18 minutes

Saturday 7 am Georges Heights Oval
Partners
20 m sled squat ring reverse pull
40 m partner sprint
Up & down 100m
8 minutes
10 Partner ring jack knife push ups
20 m bear crawl
8 minutes
5 KB deadlift high pulls
10 drop squat jumps
15 KB deadlifts
8 minutes
1 set each

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Easter Week of Workouts 21-24 March 2016

Box standing.JPG

Holistic Lifestyle Coaching
Will break from Friday to Monday over Easter, regular groups will re-commence Tuesday 29 March ☯

Monday 6 am Civic Park
20 reps, 5 rounds: 
Horizontal ring pull
Wall ball
Push pattern
Double unders
24 minute cut off
90:90
Dynamic horse stance
Diaphragmatic Breathing
2 sets 6 minutes 

Monday 12 pm Kennedy Reid Domain
5 reps Every 2 minutes
DB front squat-alt lunge complex
5 sets 10 minutes
40:40:40
DB bend
Alt cable woodchop
Rest
4 sets 8 minutes
60:60
3 direction toe tap left then right
2 sets 4 minutes

Monday 345pm Just for Girls Civic Park
Foam roller release
6 minutes
12-15 reps, 5 rounds: 
Horizontal ring pull
Wall ball
Floor hip extension
High step up
22 minute cut off
90:90
Dynamic horse stance
Diaphragmatic Breathing
3 sets 9 minutes 

Tuesday 6 am Civic Park
40:40:40
KB deadlift
KB high pull
Rest
DB bent over lunge row left
DB bent over lunge row right
Rest
5 sets 20 minutes
3 minutes:1minute rest
15 floor hip extension left
15 floor hip exemption right
10 side plank left
10 side plank right
2 sets 7 minutes 

Wednesday 6 am Georges Heights Oval
5 reps Every 2 minutes
DB clean-push press complex
5 sets 10 minutes
5 reps every 2 minutes
Seated rope pull-incline push up complex
5 sets 10 minutes
60:60
3 direction toe tap left then right
3 sets 6 minutes

Wednesday 945 am Female Strength Civic Park
Foam roller release
6 minutes
90:90
8 Band fall aways
10 walking lunge (out and back) 
12 DB front squat or deadlift
7 sets 21 minutes
90:90
Dynamic horse stance
Alternating lateral jacknife
2 sets 6 minutes 

Wednesday 12 pm Kennedy Reid Domain
40:40:40:40:40:40
DB push jerk left
DB push jerk right
Rest
DB lunge bent over row left
DB lunge bent over row right
Rest
4 sets 20 minutes
3 minutes: 1minute rest
15 floor hip extension left
15 floor hip exemption right
10 side plank left
10 side plank right
2 sets 7 minutes 

Thursday 6 am Civic Park
20:40
Rope shake
Malcom shuttle sprint
Lunge switch
7 sets 21 minutes
60:60
ELDOA T1,T2,T3T4
4 minutes

Have a fun and safe Easter long weekend ☯

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